Balance exercises for seniors at home

Why balance changes with age

Staying upright uses information from your eyes, your inner ear and the sensors in your feet and joints, plus the leg strength to react when you wobble. As we get older, leg strength drops if we don't use it, reactions slow down a little, and many people simply stop doing things that challenge their balance. That last part is the one you can change most easily.

Health organizations around the world recommend balance and strength activities for older adults on several days a week. The exercises below are the kind used in many community falls-prevention classes. They start very easy and progress slowly.

Safety first

• Always do balance exercises next to a sturdy counter, a heavy chair, or in a corner where you can catch yourself.
• Wear supportive shoes, or bare feet on a non-slip floor. Not socks on a smooth floor.
• Clear the area of rugs, cords and clutter.
• If someone is home, have them nearby the first few times you try a new exercise.
• Stop if you feel dizzy, faint, short of breath or have chest pain.

Stage 1: strength and support

1. Sit to stand. Sit near the front of a sturdy chair, feet hip-width apart. Lean forward slightly and stand up, using your hands on the armrests if you need to. Sit back down slowly. 2 sets of 5. Aim to use your hands less over time.
2. Heel raises. Holding the counter with both hands, rise up onto your toes, then lower slowly. 2 sets of 10.
3. Supported marching. Holding the counter, march on the spot, lifting each knee to a comfortable height. 30 seconds, twice.

Stage 2: narrowing your base

1. More sit to stands. 3 sets of 8, with less help from your hands.
2. Side steps. Holding the counter, step sideways along it, then back. 30 seconds, twice.
3. Tandem stand. Holding the counter, put one foot directly in front of the other, heel touching toe, like standing on a line. Hold 20 seconds, then swap feet. 3 times each.
4. Toe raises. Holding the counter, lift your toes off the floor, keeping heels down. 2 sets of 10. This helps prevent tripping by strengthening the muscles that lift the foot.

Stage 3: one leg and less support

1. Single-leg stand. Holding the counter with one or both hands, lift one foot just off the floor. Hold up to 30 seconds. 3 times each side. Progress to one hand, then a fingertip, then hovering your hand just above the counter.
2. Heel-to-toe walk. Along the counter, walk forward placing your heel directly in front of your toes. 10 steps, turn carefully, walk back.
3. Clock reaches. Standing on one leg with a hand on the counter, gently tap the other foot forward, out to the side and behind. 5 each direction.

How often and how to progress

Aim for a short session most days, 10 to 15 minutes. Daily practice matters more than long sessions.

Progress one thing at a time: less hand support, a longer hold, or a slightly harder position. Only move on when the current level feels steady for several days. Closing your eyes makes everything much harder, so save it for when the open-eyed version is very easy, and always keep a hand at the counter.

Walking regularly, and strength exercises for the legs two or three times a week, support everything here.

Other things that help

• Have your eyes checked regularly and keep glasses up to date.
• Ask your doctor or pharmacist to review your medicines if you feel dizzy or unsteady.
• Use night lights between the bedroom and bathroom.
• Consider a local falls-prevention or tai chi class. Many communities offer them free or at low cost.

Talk to your doctor if

• You've had a fall, or have been falling more often
• You feel dizzy, light-headed or the room spins
• Balance has changed suddenly
• You have numbness in your feet or new weakness

A sample week

• Most days: 10 to 15 minutes of balance exercises at the counter.
• Two or three days: leg strength work, such as sit to stands, heel raises and step-ups on the bottom stair with a rail.
• Every day if you can: a walk, building towards 20 to 30 minutes.
• Once or twice a week: something enjoyable that moves you, such as dancing, tai chi, gardening or swimming.

Getting up if you do fall

1. Stay still for a moment. Check whether you're hurt before trying to move.
2. Roll onto your side, then onto hands and knees. Crawl to a sturdy chair or the bottom of the stairs.
3. Put one foot flat on the floor. With your hands on the chair seat, push up slowly and turn to sit on it.
4. If you can't get up. Call for help, stay warm, and keep changing position gently. Many people keep a phone within reach or wear an alert button for this reason.

Make the home easier

• Grab rails by the toilet and in the shower.
• Rails on both sides of the stairs, and good lighting at the top and bottom.
• Remove loose rugs or tape them down.
• Keep things you use often between waist and shoulder height so you're not climbing or bending a lot.

Doing it with Apex One

Apex One has a guided balance and steadiness program for older adults with these stages. In Apex One+, the program talks you through each exercise out loud, times your holds, and asks you to rate pain before and after each session, so you have something concrete to show your physio. The voice counts reps at a steady pace; the camera isn't used for rehab exercises.

Count every rep with your phone

Questions

Keep exploring

• Balance exercises for older adultsApex One
• Strength workout for over 50Apex One
• Strength training for seniors at homeGuide
• Hip strengthening exercises at homeGuide
• Ankle sprain exercises at homeGuide