Balance Training After 60: Simple Moves to Practice at Home
Good balance helps you move with confidence. Learn why balance changes with age and try a few simple exercises you can practice safely at home.
The short version
- Balance relies on muscles, vision, the inner ear and attention, and all of them can be supported with practice.
- Always practice near a counter or sturdy chair you can hold.
- Tai chi and structured classes are well-studied options for building steadiness.
In this guide
Many people notice that standing on one foot to put on socks, or turning quickly in the kitchen, feels less steady than it used to. That is common. Balance depends on several systems working together, including leg and core strength, vision, the inner ear and the nerves in your feet. Changes in any one of these can affect how steady you feel.
The encouraging part is that balance responds to practice. Just as muscles get stronger with use, your body can become better at keeping you upright when you train it regularly.
Why balance matters
Falls are a leading cause of injury among adults 65 and older, according to the Centers for Disease Control and Prevention. Practicing balance is one of several steps, alongside home safety changes and regular checkups, that may help lower your risk.
Better balance also makes daily life easier: carrying laundry, stepping off a curb, getting in and out of the shower and walking on grass or gravel.
Set up a safe practice space
Stand next to a kitchen counter or behind a sturdy chair that will not slide. Wear supportive shoes with non-slip soles, or practice barefoot on a non-slip surface if that feels more stable. Clear away rugs and clutter. If you have had a recent fall or feel dizzy often, talk with your doctor or a physical therapist before starting.
Exercises to try
Feet together stand. Stand with your feet side by side and hold the counter. Once steady, loosen your grip so only your fingertips touch it. Hold for 10 to 30 seconds.
Tandem stand. Place one foot directly in front of the other, heel touching toe, as if standing on a tightrope. Hold the counter and work up to 30 seconds. Switch feet.
Single-leg stand. Holding the counter, lift one foot a few inches off the floor. Hold for up to 10 seconds, then switch. As you improve, try holding on with one hand, then just a fingertip.
Heel-to-toe walk. Walk in a straight line along the counter, placing your heel directly in front of the toes of the other foot. Take 10 to 20 steps. Keep your eyes looking ahead rather than down at your feet.
Sit-to-stand. Standing up from a chair without using your hands builds the leg strength that supports balance. Start with your hands if needed.
Weight shifts. Stand with your feet hip-width apart and slowly shift your weight to your right foot, lifting the left heel slightly. Shift back to center and repeat on the other side.
Make it part of your day
You do not need a dedicated workout to practice balance. Try standing on one foot (while holding the counter) as you wait for the kettle, or doing a few weight shifts while brushing your teeth. Small, frequent practice adds up.
Consider tai chi or a class
Tai chi is a slow, flowing form of exercise that has been studied for its benefits to balance and confidence in older adults. Many senior centers, hospitals and community colleges offer beginner classes. Programs such as "A Matter of Balance" are also offered in many communities through local Area Agencies on Aging.
Other things that support balance
- Get your vision checked regularly and update glasses as needed.
- Review your medications with your doctor or pharmacist. Some medicines can cause dizziness or drowsiness.
- Mention dizziness to your doctor rather than assuming it is just part of aging.
- Keep your home well lit, especially hallways, stairs and the path to the bathroom at night.
- Wear well-fitting shoes with thin, firm soles and good grip.
Track your progress
Write down how long you can hold each position at the start, then check again in four to six weeks. Seeing your progress on paper can be motivating, and it is useful information to share with your doctor.
