Balance exercises for older people to try at home

Fear of falling leads many older people to move around less. But this leads to further loss of balance and strength, making falls more likely.

You can improve your balance, to support your independence and quality of life. All you have to do is move! Keep moving however you can for as long as you can.

The more you move, the better your balance will be.

And whatever fitness level you are, it's never too late to start. You can work your fitness goals up from performing everyday activities to following a balance-focussed exercise regimen. 

To get started, try a safe, multicomponent routine that becomes more challenging over time.

One example of a proven balance training program involved performing exercises while sitting, standing, and walking. These were done at increasing levels of difficulty and complexity. The result was reduced fear of falling and increased walking speed in older people. As well as improved self-efficacy and physical function. 

Another example is the Otago Exercise Program. It's proven to help prevent falls in older people. It enhances lower limb muscle strength and dynamic and static balance ability. It also improves gait stability and posture control.

It’s best to plan your exercise routine with a physiotherapist, exercise physiologist or occupational therapist. They can tailor it to your goals and abilities.

But there are many low-risk things you can do to take charge of your own fitness. For starters, you can check out these exercise recommendations for older adults. 

Still looking for ideas for low-cost, low-impact ways to fortify your balance? Consider the options listed below.

One factor in good balance control is maximising your line of sight. Aside from keeping on top of your eye health, this also means maximising mobility in your neck. The following exercises can also be found in the Otago Exercise Program booklet. 

Side to side:

Stand tall and look ahead.

Slowly turn your head as far as you can to the left and then as far as you can to the right. Stay within pain-free range.

Repeat the exercise the same number of times for each side. 

Time to sway like a sailor! Here's a way to engage your sense of balance and warm up the muscles in your legs. 

Stand with your legs wide apart and slightly bent. Your arms may be at your sides. Or your hands could rest on your hips or against a chair or wall for support. 

Slowly shift your weight from one foot to the other. Imagine you're on a ship that's swaying from side to side. Do this for 30 seconds or so. 

Ready to take the next step? You can try heel and toe walking.

Find a length of wall with no furniture or obstructions against it. Place your hand against the wall for support. Stand on your heels.

With your toes in the air, walk the length of the wall one way, and then back the other way. Do the same while walking on your toes with your heels raised. You can work up towards taking your hand off the wall as your ankles get stronger.

You can also stand while holding onto something stable for support and do backwards knee extensions.

You can do this by standing straight and lifting your foot behind you by bending your knee.

Hold your foot in the air for a few moments before lowering and repeating. 

This will strengthen the muscles in the back of your knee. 

For this exercise, have someone nearby for your safety. Also be sure to have something sturdy to hold onto for support if you feel unstable.

Back extensions improve mobility in your lower back and strengthen the muscles along your spine.

Stand with your feet shoulder-width apart and place your hands on the small of your back. Gently lean backwards, arching your back. Stay within a pain-free range. Hold for 10 seconds. Then slowly return to starting position. Repeat the exercise a few times. 

Heel-to-toe walking can help your balance, posture, and core strength. For this exercise, pretend like you're walking a tightrope.

Lift your arms out to your sides and begin with one hand against a wall for support. Put your right foot in front of your left, so heel is pressed against toe. Then bring your left foot in front of your right, again pressing heel to toe. Continue walking forward this way. 

Holding onto the handrail, go up and down the stairs carefully.

This activity works many different muscle groups at once.

Making stair climbing part of your regular routine can improve your cardiovascular health and endurance. So, over time, the number of steps you're able to climb increases. 

Mastering the stairs also helps keep you active and moving around your house. Meaning you stay independent for longer. 

Tai Chi has been found to successfully decrease the rate of falls in older people. 

It involves slow, careful, and flowing movements. These movements continuously shift your body's centre of gravity. It practices your posture control, trunk rotation, weight transfer and strength. All of which improve your balance.

Here are some Tai Chi poses to try out. 

You can do Tai Chi poses anywhere, and for free!

It's convenient to follow exercise sheets and instructional videos online from home. But you might benefit more from finding local groups to exercise with.

Joining a chair yoga class, Tai Chi group, or walking squad is a great way to stay active. And it keeps you connected with your community. This is important to your mental health and helps you age well.