Balance exercises done consistently — several times a week, over months rather than weeks — are among the most effective ways to reduce fall risk as you age. Balance is trainable at any age. It responds to practice the same way strength does. Below are exercises you can do at home, and the other risk factors worth addressing alongside them.

If you have had a fall, feel unsteady, or have a condition affecting balance, talk to a physical therapist or your physician before starting. These are general exercises, not a program built for you.

Safety first

Every exercise below should be done beside a kitchen counter, a sturdy chair back, or in a doorway where you can reach out and catch yourself. Never practice balance where there is nothing to grab.

Have someone nearby when you first try these. The point is to challenge your balance safely, not to test whether you fall.

Five balance exercises to start with

1. Feet-together stand. Stand with feet touching, hands hovering near support. Hold 10 to 30 seconds. When steady, try it with eyes closed — this removes vision and forces the other balance systems to work.

2. Semi-tandem and tandem stand. Place one foot half in front of the other, then progress to heel directly in front of toe, as if on a line. Hold 10 to 30 seconds each side.

3. Single-leg stand. Lift one foot slightly off the floor. Hold up to 30 seconds, then switch. This is the one most people find hardest, and the one that tends to improve most noticeably.

4. Heel-to-toe walking. Walk a straight line, placing the heel of one foot directly in front of the toes of the other. Do this along a counter so support is always within reach.

5. Sit-to-stand. From a sturdy chair, stand up and sit down without using your hands if you can. Repeat 5 to 10 times. This is strength work as much as balance work, and leg strength is a major factor in whether a stumble becomes a fall.

How often should I do balance exercises?

Research on fall prevention programs generally points toward at least three sessions per week, sustained over several months, with exercises that genuinely challenge your balance rather than ones that feel easy. Programs that people actually stick with over time outperform more ambitious programs they abandon.

Progress by reducing support, narrowing your stance, closing your eyes, or adding head turns — not by doing the same easy exercise longer.

Balance is not the only fall risk factor

Exercises help, but several other things contribute and are worth reviewing:

• Medications. Some medications and combinations cause dizziness or drowsiness. Ask your physician or pharmacist for a review.
• Vision. Outdated prescriptions and uncorrected cataracts raise risk. Bifocals can be tricky on stairs.
• Home hazards. Loose rugs, poor lighting, clutter on stairs, no bathroom grab bars.
• Footwear. Backless shoes and worn soles are common culprits.
• Inner ear problems. Some dizziness comes from the vestibular system and responds well to specific treatment.
• Blood pressure changes on standing, which can cause lightheadedness.

When should I see a physical therapist about balance?

Consider an evaluation if you have fallen in the past year, if you feel unsteady walking or turning, if you have started avoiding activities because you are afraid of falling, if you experience dizziness or vertigo, or if you find yourself reaching for furniture as you move around the house.

A physical therapist can identify which system is contributing — strength, vestibular function, sensation, or vision — and build a program around the actual cause rather than general exercises.

Balance and vestibular therapy in East Tennessee

Tristar Physical Therapy provides balance assessment and vestibular therapy at all eight of our East Tennessee clinics: Morristown, Maryville, Johnson City, Newport, Bean Station, Jefferson City, Rogersville, and New Tazewell.

For people who find land-based balance work intimidating early on, aquatic therapy at our Morristown clinic offers an environment where a loss of balance does not mean a fall.

Find your nearest Tristar clinic or request an appointment.

Reviewed by the Tristar Physical Therapy clinical team. This article is general education and is not a substitute for individual medical advice. Talk with a healthcare provider before beginning a new exercise program, particularly if you have a history of falls.