How to Improve Your Balance at Home: 8 Exercises for Older Adults

Balance can often be improved at home with simple exercises, but safety matters. Use a stable kitchen worktop, sturdy chair or wall for support when needed and choose a level that challenges you without putting you at unnecessary risk of falling.

1. Feet-together standing

Stand near support and bring your feet closer together. Use your hands as much as needed, then gradually reduce support if the position becomes comfortable.

2. Semi-tandem or tandem standing

Place one foot partly or fully in front of the other to narrow your base of support. Keep a stable surface nearby.

3. Weight shifting

Slowly transfer your weight from one leg to the other while keeping both feet on the floor. This helps practise controlled movement of your bodyweight.

4. Forward stepping

Step one foot forwards, transfer your weight and return. Practise both sides and use support if needed.

5. Sideways stepping

Take controlled steps sideways along a worktop or stable surface. This challenges balance in a different direction and also uses the hip muscles.

6. Turning practice

Practise slow turns using several small steps rather than pivoting quickly. Work in both directions.

7. Sit-to-stand

Strength contributes to balance. Practising standing from a sturdy chair can help train the legs as well as functional control.

8. Supported single-leg balance

If the earlier exercises are safe and controlled, practise briefly lifting one foot while holding a stable support. Do not progress to this if you are very unsteady.

When should you get assessed first?

Repeated falls, severe balance problems, unexplained new dizziness, sudden neurological symptoms or a rapid change in mobility require appropriate assessment rather than unsupervised balance training.