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Last updated: October 29, 2026 · By Martin Smith · How I research
Good balance is what keeps you steady on stairs, kerbs and uneven ground. This guide gives you five gentle balance exercises for seniors, recommended by the NHS, that you can do at home, near a wall or a sturdy chair, in about 10 minutes.
Why balance matters as you get older
Falls become more common as we get older. Around 1 in 3 adults over 65 who live at home will have at least one fall a year, and about half of them will fall more often (NHS falls prevention service).
The good news is that exercise helps. A large Cochrane review of 81 trials with 19,684 older people living at home found that exercise cut the rate of falls by 23%. Balance and functional exercises on their own cut it by 24% (Sherrington et al., 2019).
The NHS advises adults aged 65 and over to do activities that improve strength, balance and flexibility on at least 2 days a week, and to be active every day, even if it’s only light activity (NHS physical activity guidelines).
Before you start
- Stay near support. Do the exercises next to a wall or a stable chair, in case you lose your balance (NHS).
- Start gently. If you haven’t been active for a while, start slowly and add repetitions over time.
- Dress for it. Wear loose, comfortable clothing and keep water nearby.
- Check with your GP first if you’ve had a fall, feel dizzy, or have a health condition that affects your balance.
The 5 balance exercises for seniors
1. Sideways walking
- Stand with your feet together and your knees slightly bent.
- Step sideways slowly and under control, moving one foot first.
- Bring the other foot to join it. Try not to let your hips drop as you step.
- Do 10 steps each way, or step from one side of the room to the other.
2. Simple grapevine
- Cross your right foot over your left.
- Bring your left foot to join it.
- Do 5 cross-steps to each side.
Rest your fingertips on a wall if you need to. The smaller the step, the more it works your balance.
3. Heel-to-toe walk
- Stand up straight and put your right heel on the floor directly in front of your left toes.
- Then put your left heel directly in front of your right toes.
- Keep looking ahead, not at your feet.
- Do at least 5 steps.
Use a wall for support at first, and move away from it as you improve.
4. One-leg stand
- Stand facing a wall with your arms out and your fingertips touching it.
- Lift your left leg, keeping your hips level and a slight bend in your standing knee.
- Hold for 5 to 10 seconds, then gently put your foot down.
- Do 3 lifts on each leg.
5. Step-up
- Use the bottom stair with a handrail, or a sturdy step next to a wall.
- Put your right foot on the step, shift your weight onto it and bring your left foot up.
- Step back down, one foot at a time.
- Do 5 steps with each leg.
Go slowly. Stepping up and down in a controlled way is what builds balance.
All five exercises and their instructions come from the NHS balance exercises guide (NHS).
How often to do them
Aim for at least twice a week, alongside some strength and flexibility work (NHS). Tai chi, yoga and pilates also count towards your strength and balance days (NHS physical activity guidelines).
For gentle core work to go with these, see my 3 core exercises for people over 50. If low energy is what stops you moving, my guide to energy after 50 explains the common causes.
When to get help
Speak to your GP if you’ve had a fall, keep feeling unsteady, or are worried about falling. A GP can check your balance and may suggest strength and balance exercises as part of a falls assessment (nidirect).
Balance exercises FAQ
What is the best balance exercise for seniors?
There isn’t one single best exercise. A mix of balance exercises for seniors works best, and the NHS recommends doing balance exercises at least twice a week together with strength work. The one-leg stand and heel-to-toe walk are simple places to start.
Do balance exercises really prevent falls?
Yes. In the Cochrane review, balance and functional exercises reduced the rate of falls in older people living at home by 24% (Sherrington et al., 2019).
Can I do balance exercises if I’m unsteady?
Many people can, as long as they stay next to a wall or chair for support. If you’ve fallen or feel dizzy, check with your GP first.
Sources
- Balance exercises (NHS)
- Physical activity guidelines for older adults (NHS)
- Exercise for preventing falls in older people living in the community (Cochrane Database of Systematic Reviews, 2019)
- Falls prevention service (The Princess Alexandra Hospital NHS Trust)
- Falls (nidirect)
This article is for general information only and isn’t medical advice. Speak to your doctor before starting a new exercise routine, especially if you’ve had a fall or have a health condition. See my medical disclaimer.