10 Exercises and Poses to Improve Your Balance

Improves balance and brain health; lift one foot slowly while holding onto a stable chair, repeating 10-15 times on each foot.

Single-Leg Standing

Enhances balance and stability; walk in a straight line placing one foot directly in front of the other, heel to toe, optionally using a wall for support.

Heel-to-Toe Walking

Strengthens equilibrium; walk with exaggerated steps while focusing on a point ahead, optionally adding head movements to increase difficulty.

Balance Walking

Boosts balance by engaging core muscles; substitute a desk chair with a stability ball or incorporate beginner-friendly exercises like wall squats.

Stability Ball Exercises

Improves dynamic balance; climb stairs regularly to strengthen lower-body muscles and enhance stability, reducing fall risks.

Stair Climbing

Enhances balance and cardiovascular health; riding a bike for at least one hour weekly can significantly improve balance in older adults.

Biking

Increases flexibility and range of motion; a 10-week lower-body stretching program has been shown to improve balance in older adults.

Stretching

Improves balance and flexibility through poses that strengthen muscles crucial for maintaining stability, such as Hatha yoga.

Yoga

Enhances muscle strength and flexibility; gentle movements in Tai Chi reduce fall risks and improve balance, particularly beneficial for older adults.

Tai Chi

Builds core strength and stability; a 12-week Pilates program improves static and dynamic balance in older adults through low-impact exercises.

Pilates