Balance exercises

By Mayo Clinic Staff

Introduction to balance exercises

Balance exercises can help you keep your balance — and confidence — at any age. Balance exercises are especially important for older adults because they can help prevent falls and help them keep their independence. It's a good idea to include balance training along with physical activity and strength training in your regular activity.

Nearly any activity that keeps you on your feet and moving, such as walking, can help you keep good balance. But specific exercises designed to improve your balance are helpful to include in your daily routine and can help improve your stability.

For example, balance on one foot while you're standing for a period of time at home or when you're out and about. Or, stand up from a seated position without using your hands. Or try walking in a line, heel to toe, for a short distance. You also can try tai chi — a form of movement training that may improve balance and stability and lower the incidence of falls.

If you have severe balance problems or an orthopedic condition, get your health care professional's OK before doing balance exercises.

A person balances on one foot with both hands in the air.

Weight shifts

When you're ready to try balance exercises, start with weight shifts:

  • Stand with your feet hip-width apart and your weight equally spread out over both legs (A).
  • Shift your weight to your right side, then lift your left foot off the floor (B).
  • Hold the position as long as you can keep good form, up to 30 seconds.
  • Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
Person doing weight shifts

Single-leg balance

Standing on one leg is another common balance exercise:

  • Stand with your feet hip-width apart and your weight equally spread out over both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A). If this is too difficult at first, you can stand on one leg while holding onto a stable object, such as a piece of heavy furniture or a table.
  • Hold the position as long as you can keep good form, up to 30 seconds.
  • Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
  • For variety, reach out with your foot as far as possible without touching the floor (B).
  • For added challenge, balance on one leg while standing on a pillow or other unstable surface.
Person doing single-leg balance exercises

Bicep curls for balance

Weights can make balance exercises more challenging and also activate core muscles. Try biceps curls with a dumbbell:

  • Stand with your feet hip-width apart and your weight equally spread over both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B).
  • Hold the position as long as you can keep good form, up to 30 seconds.
  • Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
  • For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D).
Person doing biceps curls to improve  balance

Tai chi for balance

Another exercise that can help improve balance and lower the risk of falls is tai chi — a form of movement training.

Look for group classes offered at local fitness centers or senior centers. Or rent or buy videos or books about tai chi. But keep in mind that it's hard to ensure you're using the right techniques when learning the exercises from a book.

A person during a tai chi exercise
Sept. 20, 2023 See more In-depth

See also

  1. Slide show: 5 smart exercise choices for psoriatic arthritis
  2. Accentuate the positive to make lasting health changes
  3. An appointment to exercise? You bet!
  4. Are you ready for a workout?
  5. Blood Doping
  6. Can I exercise if I have atopic dermatitis?
  7. Core exercises
  8. Create a home gym without breaking the bank
  9. Did you exercise today? Reward yourself!
  10. Don't have an exercise budget? Go cheap!
  11. Dress smart for winter workouts
  12. Early bird or night owl? Plan exercise accordingly
  13. Exercise benefits
  14. Exercise and chronic disease
  15. Exercise and illness
  16. Stress relief
  17. Exercise: Every minute counts!
  18. Exercising with arthritis
  19. Exercising regularly? Track your progress!
  20. Fitness: Take it 1 step at a time
  21. Fitness ball exercises videos
  22. Fitness barriers: Bust 'em
  23. Fitness program
  24. Fitness takes more than huffing and puffing
  25. Fitness tip: Get physical at home
  26. Fitness tip: Get physical at work
  27. Fitness tip: Include your friends
  28. Fitness training routine
  29. Going up? Take the stairs
  30. Golfers: Know when to call it quits
  31. Golfers: Tee up common sense
  32. Hanging out with friends? Activity counts!
  33. Hate to exercise? Try these tips
  34. Heart rate
  35. Hockey Flywheel
  36. How fit are you?
  37. Is exercise a chore? No more!
  38. Keep your workout fun
  39. Know when to move your winter workout indoors
  40. Marathon and the Heat
  41. BMI and waist circumference calculator
  42. Mayo Clinic Minute: How to hit your target heart rate
  43. Miss a workout? Don't give up!
  44. Need a gym to get fit?
  45. Need exercise motivation? Put it on paper
  46. Need motivation to exercise? Try a diary
  47. No pain, no gain? No way!
  48. No time for exercise? No way!
  49. Fitness ball
  50. Starting a fitness program? Take it slow
  51. Starting an exercise program: Take time to rest
  52. Staying active with Crohn's disease
  53. Strength training: How-to video collection
  54. Too busy to exercise? Get up earlier
  55. Too sick to exercise?
  56. Walking for fitness: Getting started
  57. Want to get fit? Try backyard aerobics!
  58. Winter weather tip: Watch for signs of frostbite
  59. Working out? Remember to drink up
  60. Workout blahs? Don't go it alone!