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8 balance exercises to do at home, plus a 10-minute routine

Balance is a skill, and like any skill it fades when you stop using it and comes back when you practice. These eight moves come from NHS, Cleveland Clinic and US guideline examples. You need a kitchen counter or a sturdy chair and about ten minutes.

By the Nourish & Strong teamBuilt from 14 sources8 min read
A woman with a long gray braid sits on a wooden chair in her living room and stretches one arm over her head, leaning to the side, with a mug of tea on the coffee table beside her

The short answer: the best balance exercises are simple moves such as heel-to-toe walking, standing on one leg, sideways walking, rising onto your toes, sit-to-stands and step-ups. Do them near a counter or sturdy chair at least twice a week, as the NHS advises. In a Cochrane review of 39 trials, balance and functional exercises cut the rate of falls in older adults by 24%.

Below are eight moves with an easier and a harder version of each, a 10-minute routine, and what the CDC and NHS say about falls.

What are the best balance exercises?

The best balance exercises challenge you to stay steady while standing still and while moving. The US Physical Activity Guidelines list walking heel-to-toe, walking backward, standing on one leg and standing up from sitting as examples, and add that strong back, belly and leg muscles also improve balance. Here are eight to start with:

ExerciseDoseEasierHarder
1. Sideways walking10 steps each wayFingertips on the counterSmaller, slower steps
2. Grapevine5 cross-steps each wayFingers on a wallSmaller steps, no wall
3. Heel-to-toe walk5 to 10 stepsFingers on a wallAway from the wall
4. One-leg stand5 to 10 sec, 3 each sideFingertips on the wallNo hands, then 3 directions
5. Walking backward10 stepsSlide a hand along the counterHeel-to-toe backward
6. Rise onto your toes5 to 20 times, 3-sec holdHold the chair backHands free
7. Sit-to-stand3 to 5 timesPush off with your handsNo hands, slow lowering
8. Step-upUp to 5 each legHold a railingSlower, no hands

How do you do balance exercises safely?

Do balance exercises next to something sturdy you can grab. The NHS suggests a wall or a stable chair, and a kitchen counter works well too. The National Institute on Aging adds these tips:

  • Have a sturdy chair, a wall or another person within reach.
  • Go slowly and mindfully. If you feel unsteady, steady yourself before you carry on.
  • Wear comfortable, stable shoes, or go barefoot for grip on the floor or mat.
  • If you’re unsure about a move, ask your doctor or a physical therapist.

Clear the floor around you first. Rugs and loose cables are trip hazards, the NHS warns.

How do you do each balance exercise?

Stand tall and look ahead. Cleveland Clinic’s advice: don’t rush, and focus on staying as steady as you can.

  1. Sideways walking. Stand with your feet together and knees slightly bent. Step one foot out to the side, then bring the other foot to meet it. Keep your hips level. Take 10 steps each way, the NHS says.
  2. Grapevine. Cross your right foot over your left, then bring your left foot out to join it. Do 5 cross-steps each way. The NHS notes that the smaller the step, the more you work your balance.
  3. Heel-to-toe walk. Place your right heel on the floor directly in front of your left toes, then do the same with your left foot. Keep your eyes forward. Try at least 5 steps, and move away from the wall as you improve.
  4. One-leg stand. Face the wall with your fingertips touching it. Lift one foot, keep your hips level and keep a slight bend in the standing knee. Hold 5 to 10 seconds, 3 times each side. Once that’s easy, Cleveland Clinic suggests three versions: foot behind you, leg in front and leg out to the side, each held for 10 seconds.
  5. Walking backward. Stand beside the counter and walk backward slowly for 10 steps, keeping your hand close to the edge. The US guidelines list walking backward as a balance activity.
  6. Rise onto your toes. Stand with your feet together and slowly rise up as if peeking over a fence. Hold 3 seconds, then lower. Repeat 5 to 20 times. This works the small muscles of your feet, ankles and calves, Cleveland Clinic says.
  7. Sit-to-stand. Sit on a firm chair without a cushion, knees about shoulder-width apart. Push up through your heels to stand without using your arms, then sit back down slowly. Repeat 3 to 5 times.
  8. Step-up. Use a bottom stair with a railing. Step up with your right leg, bring your left leg up, then step down. The NHS says the key is to move slowly and with control. Do up to 5 with each leg.

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What is a good 10-minute balance routine?

A good 10-minute balance routine warms you up with a short walk, then works through the moves from easiest to hardest. Do it two or three times a week, as the NHS and the National Institute on Aging advise:

MinutesMove
0:00 to 1:30Walk around the house at an easy pace
1:30 to 2:30Sideways walking, 10 steps each way
2:30 to 3:30Grapevine, 5 cross-steps each way
3:30 to 4:30Heel-to-toe walk, 2 lengths of the counter
4:30 to 6:00One-leg stand, 3 holds each side
6:00 to 7:00Rise onto your toes, 10 times
7:00 to 8:00Walking backward, 10 steps, twice
8:00 to 9:00Sit-to-stand, 5 times
9:00 to 10:00Step-ups, 5 each leg

Cleveland Clinic also suggests standing on one leg while you brush your teeth or wash dishes. For a fuller workout, add these exercises at home.

How long should you be able to stand on one leg?

You should be able to stand on one leg for about 10 seconds. That’s the threshold in the 10-second balance test, and Cleveland Clinic reports that in one study, adults who couldn’t pass it were 84% more likely to die within the next 10 years. The study found a link only, and people who fail may simply have other health conditions.

Clinicians often use the CDC’s 4-stage balance test, part of its STEADI fall prevention program. You hold each position for 10 seconds without moving your feet: feet side by side, then the instep of one foot touching the big toe of the other, then heel to toe, then one foot. The CDC says an older adult who can’t hold the heel-to-toe stand for 10 seconds is at higher risk of falling. Try it only with a counter within reach.

Can balance be improved with exercise?

Yes, balance can be improved with exercise. A Cochrane review of 59 trials in adults 60 and older found:

Type of exerciseRate of fallsCertainty of evidence
Any exercise23% lowerHigh
Balance and functional exercises24% lowerHigh
Balance plus strength (multiple types)34% lowerModerate
Tai chi19% lowerLow
Mainly walkingUncertainNot enough evidence

So keep walking for your heart, and add balance and strength work for steadiness. Our guide to walking for exercise has a six-week plan, and strength training for beginners covers the strength side.

How can you prevent falls?

You can prevent many falls by building strength and balance, checking your medicines, eyes and home, and telling your doctor if you’ve fallen. The CDC says more than 1 in 4 older people fall each year, and fewer than half tell their doctor. Its STEADI program asks clinicians to screen for fall risk, assess the causes that can be changed and act on them. The CDC’s own advice:

  • Ask your doctor to check your fall risk, and ask your doctor or pharmacist to review medicines that might make you dizzy or sleepy.
  • Ask about vitamin D. Our guide on how to get vitamin D covers food and sun sources.
  • Do exercises that make your legs stronger and improve your balance. Tai chi is one example.
  • Have your eyes checked at least once a year.
  • Remove trip hazards, add grab bars by the tub and toilet, put railings on both sides of stairs and brighten your lighting.

The NHS adds well-fitting shoes or slippers that grip, a non-slip bath mat and hearing checks, because ear problems can affect balance.

When should you see a doctor about dizziness or a fall?

See a doctor if you’ve had a fall or you’re worried about your balance, the NHS says. Common causes include weaker muscles, arthritis, stroke, Parkinson’s disease, low blood pressure, side effects of medicines and problems with eyesight or hearing. MedlinePlus advises contacting your provider for dizziness that’s new, getting worse or started after a medicine. Don’t stop a medicine on your own.

The NHS says to call emergency services after a fall if the person may have hurt their head, neck, back or hip, or can’t get up. MedlinePlus says to call 911 if dizziness comes with chest pain, shortness of breath, an irregular heartbeat, weakness, trouble moving an arm or leg, a change in vision or speech, or fainting.

Your next step

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Quick questions

How often should you do balance exercises?

Do balance exercises at least twice a week, as the NHS advises. The National Institute on Aging suggests about three sessions a week, and the US Physical Activity Guidelines note that fall prevention studies generally use about three. Short daily practice, such as standing on one leg while brushing your teeth, also helps.

Is standing on one leg good for you?

Yes, standing on one leg is a simple way to practice balance. Hold it for 5 to 10 seconds, 3 times on each side, with your fingertips on a wall or counter at first. The US guidelines list standing on one leg as a balance activity, and the NHS includes it in its balance routine.

Does walking improve balance?

Walking alone isn’t proven to improve balance. A Cochrane review found exercise lowers falls in older adults, but the evidence for programs that mainly involve walking was uncertain. The US guidelines say low-intensity walking alone doesn’t seem to reduce fall injuries. Combine walking with balance and strength exercises for the best effect.

Is tai chi good for balance?

Tai chi can help balance. A Cochrane review found it may reduce the rate of falls by 19%, though the certainty of that evidence is low. The CDC names tai chi as an example of exercise that builds leg strength and balance, and a Cleveland Clinic nurse specialist suggests doing it three times a week.

Why is my balance off when I wake up?

Feeling unsteady when you first get up is often lightheadedness from standing too quickly, which happens when your brain briefly gets too little blood, MedlinePlus explains. Sit up slowly, stay seated a few moments and hold onto something when you stand. If it’s new or getting worse, contact your provider.

Should you do balance exercises with your eyes closed?

Only once the move is easy with your eyes open. Closing your eyes makes you rely on your inner ear balance system, and a Cleveland Clinic geriatric nurse specialist advises against eyes-closed one-leg tests unless you pass easily with eyes open. Always keep a counter or sturdy chair within reach.

This article is general information, not medical advice. If you’ve fallen, feel dizzy or unsteady, or have a condition that affects your balance, talk to your doctor or a physical therapist before starting new balance exercises, and keep something sturdy within reach while you practice.

Sources