An occasional stumble is easy to shrug off. But being a bit wobblier than you used to be—even if it is part of the natural aging process—can easily lead to falls and injury as we get older. And that can interrupt your ability to stay active and vibrant on your healthy aging journey.
Luckily, you can start working on preserving and improving your balance, today, with one simple step: add balance exercises to your weekly routine.
“Balance is really ‘use it or lose it,’” says Lynn Millar, Ph.D., former chair of the physical therapy department at Winston-Salem State University in North Carolina.
Age-related muscle loss, changes in vision, slower reaction time, and shorter strides can all affect stability—but staying active with regular weight training, stretching, and light cardio can help improve strength, flexibility, and coordination—and that helps keep you steady, adds Nicole Glor, a fitness instructor and creator of NikkiFitness.
Add these balance-boosting exercises to your regular routine—starting today!
Meet the experts: Nicole Glor, fitness instructor and creator of NikkiFitness; Lynn Millar, Ph.D., former department chair in physical therapy at Winston-Salem State University in North Carolina.
Best Exercises for Better Balance
These moves help strengthen muscles involved in good balance, such as the hips, glutes, ankles, core, and legs. If you’re a bit unsteady at first, perform the moves near a chair or wall so that you can hold on; securing your gaze on a fixed object can also help you balance during the exercises.
Aim to do this routine at least once a week.
Stand on One Leg
1. Stand up straight with feet about hip-width apart.
2. Lift right leg until knee is about hip level. Hold for 5 seconds. Return to starting position and repeat on other side.
3. That’s one rep. Do 5 reps. Aim to increase how long you hold the pose each week until you can hold for 30 seconds on each side.
Lateral Thigh Lift
1. Stand up straight with feet about hip-width apart, hands on hips.
2. Extend one leg out to the side, keeping it straight. Hold for 5 seconds. Return to starting position and repeat on other side.
3. That’s one rep. Do 5 reps. Aim to increase how long you hold the pose each week until you can hold for 30 seconds.
Single-Leg Squat
1. Stand up straight with feet about hip-width apart, hands on hips.
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2. Lift right leg up to about hip level, keeping toes pointed down at floor.
3. Slowly bend left leg (the one you’re balancing on), trying to touch right toes to ground or as close as you can get.
4. Return to starting position and repeat on other side.
5. That’s one rep. Do five reps.
Tree Pose
1. Stand up straight with feet about hip-width apart.
2. Lift right foot and place flat against left inner thigh (if that feels too unsteady at first, place foot against inner ankle or calf). Hold for 5 seconds. Return to starting position and repeat on other side.
3. That’s one rep. Do 5 reps.
High Lunge
1. Stand up straight with feet about hip-width apart, hands on hips.
2. Step right leg back into a lunge until front left knee is bent at a right angle; keep hands on hips or extend them above you. Hold for 5 seconds. Return to starting position and repeat on other side.
3. That’s one rep. Do 5 reps.
Warrior III
1. Stand up straight with feet about hip-width apart. Bring hands together into prayer position at chest.
2. Hinge at hips and extend one leg straight out behind you (as if you’re trying to kick a wall); aim to have your torso as parallel to the floor as possible.
3. Hold for 5 seconds, then return to starting position and repeat on other side.
4. That’s one rep. Do 5 reps.
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