Balance Exercises for Over 70s: A Beginner’s Guide

Feeling less steady as you get older does not mean that nothing can be done. Balance depends on several systems working together, including leg strength, coordination, vision, sensation, reaction speed and confidence. Regular exercise can help train many of these components.

Current NHS guidance recommends that adults aged 65 and over include activities that improve strength, balance and flexibility on at least two days each week. NICE also recommends progressive, tailored exercise addressing areas such as balance, coordination, strength and power for people who need falls-prevention exercise.

Before you start

Choose a safe area with a stable support such as a kitchen worktop or heavy chair nearby. Wear supportive footwear and avoid deliberately making an exercise unstable before you can perform the easier version confidently. If you have repeated unexplained falls, significant dizziness, a recent injury or surgery, sudden worsening of balance or new neurological symptoms, seek appropriate medical or physiotherapy assessment rather than relying on a generic exercise list.

1. Sit to stand

Sit towards the front of a stable chair with your feet underneath you. Lean forwards slightly and stand up, then lower yourself back down with control. Use your hands if needed at first. As this becomes easier, reduce how much you use your arms or use a slightly lower chair if appropriate.

2. Supported calf raises

Stand behind a stable support, rise onto your toes and slowly lower your heels. This works the calf muscles used during walking and push-off. Start with both hands on the support and gradually reduce hand pressure if your balance allows.

3. Weight shifting

Stand with your feet comfortably apart and gently move your weight from one leg to the other without lifting the feet. This helps you practise controlling your centre of mass. Progress by making the movement slightly larger or using less hand support.

4. Standing with feet closer together

Bring your feet closer together while standing near a stable support. A narrower base makes the balance task more challenging. Do not close your eyes or remove support unless the easier version is already safe and controlled.

5. Marching on the spot

Hold a support if required and lift one foot, then the other, as if marching. This combines single-leg loading, hip control and coordination. Aim for controlled movements rather than speed.

6. Side stepping

Stand facing a worktop or rail and take several controlled steps to one side, then return. Side stepping challenges hip strength and movement in a direction that normal forward walking does not train as much.

7. Step taps

Stand in front of a low step and tap one foot onto the step before returning it to the floor, then alternate legs. Use a handrail or stable support. This practises controlled weight transfer and foot placement.

8. Heel-to-toe standing

Place one foot slightly in front of the other so your base of support becomes narrower. You do not need to force the feet into a perfectly straight line immediately. Start with a staggered stance and progress towards heel-to-toe as control improves.

9. Controlled turning practice

Practise changing direction using several small controlled steps rather than twisting quickly on one foot. Turning is a common time for people to feel unsteady, so it can be useful to practise it deliberately in a safe environment.

10. Step-ups

Using a low step and a secure rail or support, step up and back down with control. Step-ups strengthen the legs and practise a task closely related to stairs. Start with a low height and focus on control rather than speed.

How many repetitions should you do?

There is no single number that is right for everybody. A simple starting point may be one or two sets of a manageable number of repetitions, but the exercise should be matched to your ability and symptoms. Strength exercises need enough challenge to stimulate improvement, while balance exercises need to challenge balance without creating unnecessary risk.

How do you make balance exercises harder?

Progression is important. If an exercise stays very easy, it may eventually stop providing enough challenge. Depending on the exercise, you might progress by using less hand support, narrowing your stance, increasing resistance, adding more repetitions, making the movement larger or moving towards a more functional task. Progress one factor at a time rather than making several changes at once.

Is walking enough for balance?

Walking is excellent activity and should be encouraged where appropriate, but walking alone may not challenge leg strength and balance enough for every person. A more complete programme often includes specific strengthening and balance tasks alongside regular walking or other aerobic activity.

What if you are worried about falling?

Fear of falling can lead people to move less, which can contribute to further loss of strength and confidence. The answer is not to take unnecessary risks, but to find a safe starting point and build gradually. Supervised exercise can be helpful if you are not confident choosing or progressing exercises alone.

Join a physiotherapist-led Strength & Balance Group near Bexley and Dartford

If you would prefer structured, supervised exercise, the Strength & Balance Group at St Barnabas Church in Joydens Wood runs every Thursday from 6:00 pm to 7:00 pm. The class costs £12 per session and exercises can be adapted to different starting abilities.

The first class is Thursday 20 August 2026. View availability and book your place here.

If your balance problems are significant, you have had repeated falls or you would prefer an individual assessment first, a home physiotherapy assessment may be a better starting point.