Improve your balance in 7 minutes

Benefits of balance training

Improving your balance helps you feel more stable and coordinated when you’re moving around, which can help reduce the risk of falling and hurting yourself.

This is particularly important as you get older because balance can worsen with age. According to NHS figures, around 1 in 3 people over the age of 65 have at least 1 fall a year.

That’s why the UK Government recommends older adults perform exercises that improve balance and co-ordination at least twice a week. This includes activities like dancing, tai chi and bowls, as well as the exercises below.

People who've had a stroke or have peripheral neuropathy (nerve damage) and those who take multiple medicines, can all benefit from balance training too.

Balance workout tips

Try to do some, or all, of the following exercises at least twice a week. The 10 exercises should take around 7 minutes to do.

You can choose to perform them either standing up, sitting down or holding onto the back of a chair.

I’ll be demonstrating each exercise standing up, and Corinne Woods, who has been through cardiac rehabilitation, will show you how to perform them while sitting or using a chair for support.

If you’re standing, make sure you’re near a wall, table or a secure chair you can lean on if you feel wobbly. You may find the exercises more achievable standing on a hard, flat surface, and more challenging on carpet or a foam mat.

Keep your gaze focused on 1 fixed point in front of you as you complete each exercise to help you keep your balance. Hold each position or movement for as long as you feel comfortable.

Speak to your doctor before starting any new exercise if you have a heart or circulatory condition, diabetes or high blood pressure.

Static balance exercises

Static (or stationary) balance is the ability to hold yourself in 1 position or posture.

This allows you to stand up unsupported, or balance on 1 leg as you lift your foot to climb up stairs. You also need static balance to stay upright when you’re sitting in a chair.

You can improve your static balance by building strength in the muscles that help to keep you upright.

1. Single leg stance

1. Stand with your feet hip-width apart.
2. Hold onto the back of a chair to help keep you balanced if you need to.
3. Lift 1 leg off the ground with your foot pointed behind you.
4. Try to hold your foot off the ground for 8 to 12 seconds.
5. If you feel wobbly, keep your foot closer to the ground.
6. Slowly lower your foot and repeat on the other side.

Next step: Try to balance without leaning on the chair.

2. Single leg balance with weight

1. Stand with your feet hip-width apart.
2. Hold a weight (such as a bottle of water or unopened food can) in 1 hand.
3. Lift 1 leg, and either keep your toe gently resting on the ground, or raise your foot completely off the floor and point it behind you.
4. Slowly pass the weight between your hands in a circle around your body.
5. Try to keep your foot raised as you circle the weight around you.
6. Slowly lower your foot and repeat on the other leg.

Tip: If you need to, hold onto a chair in front of you and pass the weight from each hand back and forth.

Dynamic balance exercises

Dynamic (or moving) balance is the ability to stay upright while moving. This includes walking, turning, climbing stairs or standing up from a chair.

It requires good static balance and quick reactions to deal with changes to your body’s position in space and your centre of gravity as you move.

3. Heel digs

1. Stand or sit with your feet hip-width apart.
2. Bring 1 foot forward, keeping it straight at the knee, and tap the heel into the floor.
3. Bring the leg back.
4. Repeat on the opposite leg.

Next step: Lift both arms straight out in front of you at a 45-degree angle as you bring your foot forward.

4. Calf raises

1. Stand or sit with your feet hip-width apart.
2. Press down into the balls of your feet and raise both heels off the floor while keeping your legs straight.
3. Keep your heels lifted for 8 to 12 seconds.
4. Slowly lower your heels back to the floor.

Next step: Try lifting 1 leg with your foot pointed behind you while you raise your other heel off the floor.

5. Knee raises

1. Stand or sit with your feet hip-width apart.
2. Slowly lift 1 knee up as high as you can and keep looking ahead.
3. Gradually lower the leg back down again.
4. Repeat on the opposite side.

Next step: Speed up the movement until you’re doing a high march.

6. Clock toe-taps

1. Stand or sit with your feet hip-width apart.
2. With your right foot, tap the ground around 30cm (12 inches) or whatever is comfortable in front of your left foot.
3. Then tap your right foot a similar distance out to the right.
4. Then tap your right foot directly behind your left foot.
5. Bring your foot back next to your other foot, and repeat in the other direction with your left foot.

Next steps: As you go round, tap your foot out diagonally to the front, to the back and even around and back behind the other foot.

7. Heel-to-toe walk

1. Stand with your feet together, holding onto a wall or walking aid if needed.
2. Put your right foot directly in front of your left foot, so your heel touches the top of the toes.
3. Keep your weight in your heel and then shift your weight to your toes.
4. Move the heel of your left foot to the top of your right foot.
5. Repeat by bringing the right foot to the front and so on, like you are walking.

Next step: Keep repeating the movement so you walk 5 to 10 steps forward.

8. Side taps

1. Sit or stand with your feet together.
2. Step your right foot out to the side.
3. Bring the left foot right next to it so your feet are back together.
4. Then tap your left foot out to the left.
5. Bring your right foot next to your left. Repeat 5 to 10 more times.

Next step: Take larger steps out to the side.

9. 4-point kneeling

1. You can also work on your balance by kneeling on an exercise mat or bed. 
2. Kneel on all-fours with your hands under your shoulders and knees under your hips. If you need to, you can place a rolled-up towel under your knees for support.
3. Lift 1 arm up, and either tap your hand in front of you or hold it up at shoulder height.
4. Slowly place your hand back down and repeat on the other arm.

Next step: One at a time, try extending each leg straight behind you and lifting it off the floor. For an extra challenge, try lifting 1 arm and 1 leg on opposite sides at the same time.

Proprioception exercise

Another important part of both static and dynamic balance is proprioception.

This is the ability to sense where different parts of your body are located and how they’re moving without having to look at them.

10. Standing with your eyes closed

1. Sit or stand with your feet together and your arms crossed.
2. Make sure that you’re next to a wall or chair in case you lose your balance. 
3. Close your eyes, and either stay standing up, or slowly stand up while holding onto a chair or wall.
4. Try to keep your balance for 20 to 30 seconds. 

Next step: Try lifting 1 leg and tapping your foot behind you with your eyes closed. Repeat on the other side. 

What to read next...