The simplest balance exercises for seniors at home are done standing at a sturdy kitchen counter: standing with feet together, then heel-to-toe, then on one leg, plus sit-to-stands, side steps and heel raises. The CDC recommends balance activities for adults 65 and older alongside strength and aerobic exercise, and practising at least two or three days a week is a reasonable starting habit. If you have already fallen, feel unsteady walking, or get dizzy, a physical therapist should check you before you train on your own.
Last reviewed By the Monon Therapy Collective editorial team
- Where
- At a sturdy kitchen counter, in supportive shoes
- How often
- Most guidance suggests at least two days a week
- Older adults who fall each year
- More than one in four, per the CDC
- See a therapist first if
- You have fallen or feel dizzy
Why does balance get worse with age, and can it improve?
Balance relies on leg strength, ankle movement, the sensation in your feet, your inner ear and your eyesight, and several of those decline gradually with age, illness and inactivity. The encouraging part is that balance is a skill as well as a capacity, and it responds to practice at almost any age.
Falls matter: the CDC reports that more than one in four older people falls each year, that fewer than half tell their doctor, and that falling once doubles the chance of falling again. Practice works because it is specific. Standing on one leg trains standing on one leg; stepping sideways trains the quick sideways step that catches you when you trip on a curb. A routine that challenges you a little, without putting you at risk of a fall while you practise, is the goal.
How do I set up a safe space for balance practice at home?
Stand at a kitchen counter or the back of a heavy chair pushed against a wall, so a hand can grab support instantly. A counter is often better than a chair because it does not tip, sits at a comfortable height, and gives you room to step sideways along it.
Clear rugs, cords and pets from the floor around you, wear supportive shoes rather than slippers or socks, and practise when someone else is home if you have any doubt. Morning stiffness or medication timing may make some times of day steadier than others, so notice when you feel most secure. Keep your phone within reach.
- A sturdy counter or a heavy chair against a wall
- Supportive, closed shoes with a firm sole
- A clear floor with no loose rugs
- Good light, and glasses on if you wear them for distance
- A dining chair with arms for the sit-to-stand exercise
Which balance exercises should seniors start with?
Begin with the easiest version you can hold steadily for 10 to 30 seconds with fingertip support, and spend a week or two there before progressing. The eight exercises in the step list below are listed roughly from easiest to hardest, and you do not need to do all of them every session.
Several of them appear in public health guidance: the CDC mentions walking heel-to-toe and standing from a sitting position as balance activities, and the NHS describes sideways walking, heel-to-toe walking, a one-leg stand and a step-up with support from a wall or chair. For a closer look at two key moves, see the guides to the single-leg balance exercise and the sit-to-stand.
How do I make balance exercises harder as I improve?
Progress one thing at a time: less hand support first, then a longer hold, then a more demanding position, and only then eyes closed or a softer surface. Each change should feel challenging but controlled. If you wobble enough to grab the counter more than once or twice in a hold, step back a level.
| Change | Easier | Harder |
|---|---|---|
| Hand support | Both hands resting on the counter | One fingertip, then hovering just above |
| Foot position | Feet apart, then together | Heel-to-toe, then one leg |
| Hold time | 10 seconds | 30 seconds or longer |
| Head and eyes | Eyes fixed on a point ahead | Turning the head slowly, then eyes briefly closed with a hand ready |
| Surface | Hard kitchen floor | A folded towel or firm cushion, only with support close by |
| Doing two things | Standing quietly | Counting backwards or holding a cup while you balance |
Do I also need strength exercises to prevent falls?
Yes. Weak hips and thighs make it harder to recover from a stumble and to get up from a low chair, so most fall prevention programs pair balance work with leg strengthening. The CDC guidance for older adults includes muscle-strengthening activity on at least two days a week in addition to balance activities.
Sit-to-stands, heel raises and step-ups already build strength, and a glute bridge or monster walk with a light band adds more for the hips. Walking regularly matters too. In winter, when Indiana sidewalks ice over and walks outside stop, keep practising indoors and read winter fall prevention on Indiana ice before heading out.
When should an older adult see a physical therapist about balance?
See a physical therapist if you have fallen in the past year, feel unsteady when walking or turning, are afraid of falling, or have started holding furniture as you move around the house. Those signs call for a proper assessment rather than a generic routine.
A therapist will time how you rise from a chair and walk, test balance in different positions, check strength, ankle movement and sensation in your feet, and look at medications or dizziness that need your doctor’s attention. Read about balance and fall prevention therapy and physical therapy for seniors. An adult child can help fill in the balance questionnaire with the person who needs care; the matching team proposes an independent therapist in the network who works one-on-one in a quiet private suite at Carmel City Center, with garage parking a short walk away.
Eight balance exercises at the kitchen counter
Stand facing the counter with hands resting on it. Start with the first three; add the rest as they become easy. General education only; a therapist sets the right level for you.
Feet-together stand
Stand with feet side by side and touching, hands on the counter. Look at a point ahead and hold for 10 to 30 seconds, breathing normally.
Semi-tandem stand
Place one foot half a step ahead so the big toe sits beside the other heel. Hold, then swap feet.
Heel-to-toe stand
Put one heel directly in front of the other toes, as if on a tightrope. Hold with fingertip support, then swap feet.
Heel and toe raises
Rise slowly onto your toes, lower, then lift your toes and rock back onto your heels. Keep a light grip on the counter.
Side steps along the counter
Step sideways the length of the counter with knees slightly bent, keeping hips level, then return.
Sit-to-stand
From a firm chair with arms, scoot forward, lean slightly ahead and stand up, using your hands only as much as you need. Sit down slowly.
Heel-to-toe walk
Walk along the counter placing each heel directly in front of the other toes, eyes ahead, with one hand trailing on the counter.
One-leg stand
Lift one foot just off the floor with hands on the counter, keep the hips level and hold for up to 10 seconds. Repeat on the other side.
Stop and contact your doctor if balance practice brings on
- Dizziness, a spinning feeling or lightheadedness when you stand
- Chest pain, shortness of breath or a racing heartbeat
- New weakness, numbness or trouble speaking
- A fall, even if you feel unhurt
- Sudden worsening of balance over days or weeks
If you think it is an emergency, call 911.
