Falls are the leading cause of injury — and injury-related death — for adults over 65. One in four older Americans falls each year, and the consequences can be devastating: hip fractures, head injuries, loss of independence, and a fear of falling that leads to decreased activity and further decline.
The good news is that balance is a skill you can train and improve at any age. Research published in the British Medical Journal found that exercise programs focusing on balance reduced falls by 23% in older adults. Even 10 minutes a day can make a meaningful difference.
Before You Start
Stand near a sturdy chair or countertop for support when needed. Wear supportive shoes or go barefoot on a non-slip surface. Start with easier exercises and progress as you feel more confident. Stop any exercise that causes pain or dizziness.
The 7 Exercises
1. Single Leg Stand: Stand on one foot for 10-30 seconds, then switch. Hold a chair for support if needed. As you improve, try it without holding on. This is the most fundamental balance exercise.
2. Heel-to-Toe Walk: Place one foot directly in front of the other, heel touching toe, and walk forward 20 steps. Like walking a tightrope. This challenges your lateral stability.
3. Weight Shifts: Stand with feet hip-width apart. Slowly shift your weight to one foot, lifting the other slightly off the ground. Hold 5-10 seconds, then switch. Repeat 10 times each side.
4. Calf Raises: Stand behind a chair, rise up onto your toes, hold for 3 seconds, then slowly lower. Repeat 15 times. This strengthens the ankle stabilizers that are critical for balance.
5. Sit-to-Stand: From a seated position in a sturdy chair, stand up without using your hands. Slowly sit back down with control. Repeat 10 times. This builds the leg strength needed to catch yourself if you stumble.
6. Side Leg Raises: Stand behind a chair and slowly lift one leg out to the side. Hold 3 seconds, lower slowly. Repeat 10 times each side. This strengthens the hip abductors essential for lateral stability.
7. Tandem Stance: Stand with one foot directly in front of the other, heel-to-toe. Hold this position for 30 seconds. Switch which foot is in front. This challenges your balance in a narrow base of support.
How Often Should You Practice?
Aim for balance exercises at least 3 times per week. Daily is even better — and since these take only 10 minutes, they're easy to fit into a morning routine. Consistency matters more than intensity.
Supporting Your Body
Strong muscles and healthy joints are the foundation of good balance. Adequate protein intake supports muscle maintenance, while proper nutrition ensures your body has the building blocks it needs for strength and coordination.
MyoHealth from TriVita provides all 9 essential amino acids clinically shown to support lean muscle mass — the muscular foundation that balance depends on.
