Balance exercises for older adults at home
Practise balance and leg strength safely next to a counter to stay steady on your feet.
Welcome to your balance program. We will work safely next to a counter, building leg strength and steadiness.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious balance pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
Always keep a counter within reach. If you feel dizzy or unsteady, sit down and rest.
Phase 1: Steady
Supported balance · Daily- Sit to stand2 × 5 reps
Sit near the front of a sturdy chair with your feet hip-width apart.
Lean forward slightly and stand up, then slowly sit back down.
Tip: Take three seconds to sit down. Use your hands only if you need to.
You'll need: chair
- Double heel raises2 × 10 reps
Stand with your feet hip-width apart, hands on a counter.
Rise up onto your toes, then lower slowly.
Tip: Take two seconds up and three seconds down.
You'll need: counter for support
- Supported marching2 × 1 min
Stand next to a counter holding on with one hand.
March on the spot, lifting each knee in turn.
Tip: Stand tall and lift your knees only as high as feels steady.
You'll need: counter
Phase 2: Strengthen
Leg strength and balance · Daily- Sit to stand3 × 8 reps
Sit near the front of a sturdy chair with your feet hip-width apart.
Lean forward slightly and stand up, then slowly sit back down.
Tip: Take three seconds to sit down. Use your hands only if you need to.
You'll need: chair
- Side steps2 × 1 min
Stand facing a counter with both hands on it.
Take small steps sideways along the counter, then come back.
Tip: Keep your toes pointing forward.
You'll need: counter
- Heel to toe stand3 × 20s hold
Stand next to a counter with one hand on it.
Place one foot directly in front of the other, heel touching toe, and hold your balance.
Tip: Look ahead, not at your feet.
You'll need: counter
- Toe raises2 × 10 reps
Stand with your back against a wall and your heels about a foot from it.
Lift the front of both feet off the floor, then lower them slowly.
Tip: Keep your knees straight and your heels down.
You'll need: wall
Phase 3: Challenge
Steadier balance · Every other day- Single-leg balance3 × 20s hold
Stand next to a counter for support.
Lift one foot and balance on the other leg. Hold.
Tip: Keep a slight bend in the standing knee and look at a fixed point.
You'll need: counter for support
- Heel to toe stand3 × 30s hold
Stand next to a counter with one hand on it.
Place one foot directly in front of the other, heel touching toe, and hold your balance.
Tip: Look ahead, not at your feet.
You'll need: counter
- Sit to stand3 × 10 reps
Sit near the front of a sturdy chair with your feet hip-width apart.
Lean forward slightly and stand up, then slowly sit back down.
Tip: Take three seconds to sit down. Use your hands only if you need to.
You'll need: chair
- Walking10 min
Choose a flat, safe route.
Walk at a comfortable pace for the time shown.
Tip: Walking keeps the back moving and is one of the best things you can do.
You'll need: comfortable shoes
Well done. Clear trip hazards at home and wear well fitting shoes.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Have you fallen more than once in the last six months?
- Do you have new dizziness, or does the room spin?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
- Did this start with a major fall, accident or impact?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your balance is coping, you move up a phase.
Questions
How often should I do balance exercises for older adults?
In this program, phase 1 (steady) is daily; later phases are every other day. Little and often works best, and rest days let the balance adapt.
Should balance exercises hurt?
Always keep a counter within reach. If you feel dizzy or unsteady, sit down and rest.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your balance settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.