Why Balance Deteriorates With Age
Balance is a complex skill that relies on three systems working together: your vision, your vestibular system (the balance organs in your inner ear), and proprioception (your body's ability to sense its own position in space). As we age, all three of these systems naturally decline.
Muscle mass decreases, reaction times slow, and the small stabilising muscles around our ankles, knees, and hips weaken. The result is that everyday activities like walking on uneven surfaces, turning quickly, or reaching for something on a high shelf become riskier.
The encouraging news is that balance training directly addresses all of these factors. Research consistently shows that older adults who practice balance exercises regularly experience significantly fewer falls and feel more confident in their daily movements.
Types of Balance
Understanding the different types of balance helps you train more effectively. Static balance is the ability to maintain your position while standing still — like standing on one leg. Dynamic balance is the ability to stay stable while moving — like walking or turning. Both are essential for daily life and both can be trained.
Balance Exercises by Category
Seated Balance Exercises
These are the safest starting point, especially if you're new to balance training or have significant stability concerns. Working from a chair, you train your core and trunk muscles to maintain balance without any fall risk.
Shifting Weight Side-to-Side
Sit tall with feet flat on the floor. Slowly shift your weight to the right, feeling your right hip press into the chair while your left side lifts slightly. Return to centre, then shift to the left. Repeat 10 times each side. This trains the lateral stability muscles that prevent sideways falls.
Trunk Circles
Sit tall and slowly move your upper body in a circular motion, leaning slightly forward, to the right, backward, and to the left. Make 5 circles in each direction. Keep the movements slow and controlled. This activates all the core muscles responsible for seated balance.
Standing Balance Exercises
Once you're comfortable with seated exercises, standing exercises add the challenge of maintaining your centre of gravity over a smaller base of support. Always have a chair or wall nearby for support when you start these.
Heel Raises
Stand behind a chair, holding the back for support. Slowly rise up onto your toes, hold for 2 to 3 seconds, then lower with control. Repeat 10 to 15 times. This strengthens your calves and ankles, which are your first line of defence against trips and stumbles.
One-Leg Stand
Stand behind a chair, lightly holding the back. Lift one foot a few inches off the ground and hold for 10 to 30 seconds. Switch legs. As you improve, try holding with one finger, then no hands. This is one of the most effective single exercises for balance improvement.
Walking Balance Exercises
Walking exercises train dynamic balance — the ability to stay stable while moving. These are crucial because most falls happen while walking, turning, or transitioning between positions.
Heel-to-Toe Walk
Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot with each step. Take 15 to 20 steps. Use a wall for support if needed. This narrows your base of support and trains your body to maintain balance during precise movements.
Floor Exercises
Floor exercises strengthen the core and hip muscles that are essential for maintaining balance. If getting down to the floor is difficult, many of these can be done on a firm bed.
Glute Bridge
Lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and lift your hips toward the ceiling until your body forms a straight line from knees to shoulders. Hold for 3 seconds, then lower slowly. Repeat 10 to 12 times. Strong glutes are critical for stability during walking and stair climbing.
Vestibular Exercises
These target the balance organs in your inner ear. As we age, the vestibular system can become less responsive, causing dizziness and unsteadiness. Vestibular exercises help retrain this system and can significantly improve balance confidence.
Eye Movement Tracking
Sit or stand with your head still. Hold a finger about 12 inches in front of your face. Slowly move your finger up and down, following it with your eyes only — don't move your head. Repeat 10 times, then switch to side-to-side movements. This improves the coordination between your vision and vestibular system.
How to Test Your Balance
Before starting a balance programme, it helps to know your baseline. Several simple tests can give you an indication of your current balance ability. The Romberg test (standing with feet together and eyes closed), the Timed Up and Go test (standing from a chair, walking 3 metres, turning, and sitting back down), and the Functional Reach test (reaching forward as far as possible without stepping) are all commonly used assessments.
Knowing your starting point helps you choose the right difficulty level and track your improvement over time.
Building a Balance Exercise Routine
Start with 10 minutes per day, 5 days per week. Begin with seated and standing exercises, using a chair for support. As your confidence grows, reduce how much you rely on the chair and progress to walking and floor exercises. Keep a training log to track your progress — you'll be surprised how quickly you improve.
Get the Complete 58-Exercise Balance Programme
Our book includes all 58 illustrated balance exercises across 6 categories, balance tests to track your progress, a 30-day workout plan, and 62 companion video demonstrations.
View on Amazon