Balance exercises for seniors

If you can stand safely, standing balance practice is what research links to fewer falls: falls guidelines recommend it at least three times a week for three months or more (World Falls Guidelines, 2022). Seated exercise alone hasn’t been shown to improve balance (Klempel et al., 2021).

Start with these two moves at a sturdy chair pushed against a wall. Have someone nearby the first few times. If you’ve fallen in the past year or feel unsteady, ask your doctor or a physical therapist about a falls check first.

Dark figure: the position. Orange arrows: which way to move. Front views work like a mirror. Tap a move for its steps.

  1. 01Sit-to-Stand5 times
  2. 02Heel Raises at the Chair10 times

Find a balance class

Two tai chi programmes were built for older adults and tested in trials. Tai Ji Quan: Moving for Better Balance cut falls by 58% compared with stretching in 670 adults aged 70 and over (Li et al., 2018). Tai Chi for Arthritis and Fall Prevention is taught by certified instructors in many senior centres. Your local Area Agency on Aging or senior centre can tell you what runs near you.

Last updated . Sources · Safety