4 Easy Balance Exercises to Practice 2–3 Times a Week

Four simple balance exercises I include in almost every client's program are the single leg stand, heel to toe walk, standing march and chair squats. Practice them at least two to three times a week at home, and they're a great starting point for the balance exercises for seniors in our full guide.

Why Does Balance Training Matter After 65?

Falls are common, and balance training is one of the best ways to prevent them. Each year, 1 in 4 adults over 65 in the U.S. experiences a fall. After a fall, many older adults develop a fear of falling, which can lead to decreased physical activity and, ultimately, reduced muscle strength and balance — further increasing the risk of future falls (National Institute on Aging, 2023). As I discuss in my post on starting strength training, strength training helps reduce fall risk, and combining it with balance training is an especially effective approach. Research suggests that regular exercise, particularly strength and balance training, can reduce the rate of falls by about 23% in older adults (Cochrane review, 2019).

There are a few balance exercises I always like to include in my clients' programs. These exercises are easy to incorporate into your daily routine. With consistency — practicing them at least two to three times a week — you'll start to notice improvements in your balance and confidence.

1. Single Leg Stand

How to do it: Stand next to a wall or chair, holding it for balance if needed. Lift your knee furthest from the chair and hold it with your free hand. Gradually reduce support by hovering your support hand, then try balancing without holding on.

Benefits: Strengthens ankles, knees, and core while improving balance.

2. Heel to Toe Walk

How to do it: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. Use a wall for support if needed.

If it's too difficult to place one foot directly in front of the other, place it next to the other and slightly ahead.

Benefits: Enhances coordination and balance.

3. Standing March

How to do it: Stand tall and lift one knee as high as possible, then lower and repeat with the other leg. Hold onto a sturdy chair or wall for support if needed.

Benefits: Improves balance and hip strength, mimicking natural walking movement.

4. Chair Squats

How to do it: Stand in front of a chair, lower yourself until you're about to sit, and then return to standing without fully sitting down. (To see how your leg strength compares, try our 30-second chair stand test.)

If this is too difficult at first, use the armrests or a table for assistance. Gradually work up to doing this exercise without using your arms for assistance.

Benefits: Strengthens leg muscles and core, improving stability and posture.

How Often Should You Do Balance Exercises?

Try to incorporate these balance exercises at least 2–3 times a week. It can be easier to make them part of your routine by taking short breaks throughout the day to do an exercise or by pairing them with something you already do regularly. For example, before you sit down, try doing a few chair squats first!

Feel free to reach out if you have any specific questions regarding these exercises.

Can Medications Affect Your Balance?

Ever since I switched to a new medication, I am experiencing more balance issues. Could the two be related?

Yes! Many common medications can cause dizziness and affect your balance. Be sure to check the side effects of your prescriptions, and if you think one might be impacting your stability, talk with your doctor. They can help you explore alternatives or suggest options that might be easier on your balance. I cover the most common culprits in my post on medications that affect balance.