Balance exercises for older adults are the simplest way to stay steady on your feet, and most of them can be done in the kitchen holding the bench. Balance is a skill, and like any skill it fades when it is not practised and comes back when it is. Here are the eight exercises we use most with older clients at our Samford gym, written by an accredited exercise physiologist.

Why balance training matters as we age

Falls are the leading cause of injury in Australians over 65. Balance declines with age because the systems that keep us upright, the muscles in the legs and hips, the sensors in the feet and ankles, and the inner ear, all get less practice. Research consistently shows that regular balance and strength exercise lowers the rate of falls in older adults, and the benefit comes from doing a little often.

Before you start: stay safe

• Stand next to a kitchen bench or sturdy chair you can grab at any time.
• Wear supportive shoes, or go barefoot on a non-slip floor.
• Start with the easiest version. Move up only when you can hold it steadily.
• If you have had a fall recently, feel dizzy, or have a condition affecting your balance, have an exercise physiologist set your program first.

8 balance exercises for older adults

1. Feet together stand

Stand with your feet together, hands hovering over the bench. Hold for 30 seconds. Harder: close your eyes for a few seconds.

2. Heel-to-toe stand

Place one foot directly in front of the other, heel touching toe, as if on a tightrope. Hold for 30 seconds, then swap feet.

3. Single-leg stand

Lift one foot just off the floor and hold for up to 30 seconds. Use one finger on the bench if you need it. Repeat on the other side.

4. Heel-to-toe walk

Walk along the bench, placing each heel directly in front of the opposite toes, for 10 steps. Turn and walk back.

5. Sit to stand

From a firm chair, stand up without using your hands, then sit down slowly. Do 10. This builds the leg strength that balance depends on.

6. Heel and toe raises

Rise up onto your toes, lower slowly, then rock back onto your heels and lift your toes. Do 10 of each.

7. Side steps

Step sideways along the bench for 10 steps, keeping your toes pointing forward, then come back the other way.

8. Step-ups

Step up onto the bottom stair with one foot, bring the other up, then step down. Do 10 leading with each leg, holding the rail.

How often to do balance exercises

Aim for 10 to 15 minutes, most days of the week. Short and frequent beats long and occasional. Many people attach it to a daily habit, such as standing on one leg while the kettle boils or brushing their teeth.

Combine balance work with strength training two or three days a week. Stronger legs make every balance exercise easier, and the two together give the best results. Our guide to strength training for women over 40 has a simple starting workout, and the same principles apply to men.

Balance exercises for elders who use a walking aid

If you use a stick or a frame, the seated and supported versions above are the place to start: sit to stand with your hands on the chair arms, heel and toe raises holding the bench with both hands, and feet together stands with a carer nearby. Progress is still very achievable, and it is worth having the program tailored.

Get a balance program set for you

An exercise physiologist can test your balance and leg strength, work out what is limiting you, and write a program that progresses safely. We see clients at our gym in Samford.