MyChart
More than one in four Americans aged 65+ fall each year. Less than half will ever tell their doctor about it, the CDC reports. But here’s the good news: you can train your balance at any age—and the sooner you start, the better off you’ll be. This article is for anyone who feels steady on their feet today and wants to stay that way.
The three systems that keep you upright
Here’s how your body keeps you balanced:
- Vision: how well you see
- Proprioception: sensors in your joints and muscles
- Vestibular sense: your inner ear
Balance isn’t a single ability—it’s these three systems working together. Each one can deteriorate subtly as you age, which is why you’ll often see exercise specifically for balance singled out in workout guidelines for older adults. It’s not a catch-all for strength or cardio training—balance is its own thing, and it’s important.
When you should start—and when you shouldn’t wait too long
Groups like the American College of Sports Medicine advise older adults to include exercise that challenges balance at least two to three days per week—alongside strength and endurance training, not in place of it. The National Institute on Aging also highlights balance as one of four key exercise categories for aging adults—and their guidance explicitly says to start before you have a problem.
” Oftentimes, balance-related injuries are preventable by doing daily strengthening. This can be as easy as taking a 5-10 minute walk or doing 5-10 squats from a chair hourly. Balance-related falls often occur from patients requiring an assistive device, but the stigma of using a cane or walker dissuades people. However, avoiding an injury from a fall by using these tools may keep people from surgery or having to live in a nursing home after a falL. “
Derrick Breeden, PT, DPT
Welia Health Physical Therapist
Balance exercises to try
These can be done at home, with no equipment:
- Single-leg stand: Stand with the back of your chair or counter behind you. Lift one foot a few inches off the ground, and hold your balance for 10 seconds. Work your way up to 30–60 seconds over time. Repeat 10–15 times on each leg.
- Single legged stance may be too advanced for some people to start out. Standing next to a counter with feet together or tandem (one foot in front of the other) may be a better starting point.
- Sit-to-stand: Repeat rising from a seated position to standing–using a counter or the back of another chair to increase stability. Start with several repetitions to begin with and work your way up to 10 or more. Lower body weakness is one of the biggest risks for loss of balance.
- Marching or side-to-side walk: March in place or move left and right with your hands on a counter or hallway rail.
- Heel-to-toe walk: Imagine you’re walking a tightrope. Place your feet heel to toe as you walk in a straight line.
- Balance walk: Take slow steps, focusing on a point in front of you. Don’t rush it.
The National Institute on Aging’s YouTube channel has short how-to videos for exercises—a great resource if you’d rather follow along visually.
How often to practice balance training
Like any exercise program, most people aim for two to three dedicated sessions per week. Studies of formal balance training programs have shown improvements after about 6–12 weeks of regular practice. It’s not overnight, but for most people, it happens.
Balance training tips
- Footwear matters. A sturdy shoe with good grip (and not too much heel) can help more than you might think.
- Step it up. If you master these moves, some folks like to progress to standing on a foam pad or cushion. It’s not necessary for everyone, but it can add an element of challenge if your legs are good at the basic lifts above.
- Are you a member of the Welia Center? If not, we encourage you to check it out—its walking track and fitness classes are available for an annual membership of just $25.
- Prevention is a two-way street. While you’re working on your balance, take a few minutes to look around your home for hazards that could cause a trip or fall. Proper lighting, secured rugs and a handy grab bar where necessary can all help keep a fall from happening—especially when paired with good balance, as the National Council on Aging’s falls-prevention resources point out.
Just start
The exercises above are things you can start tonight, on your own, at home, in your living room. But if you’d rather have someone in your corner—someone who can check your form, spot the areas that need extra attention and build a plan around your own strength and mobility—that’s exactly where Welia Health’s physical therapists can help.
Don’t wait for a fall, or even a stumble, to reach out. Welia Health’s Rehabilitation Services wants to work with you. Call 320.225.3356 or log in to MyChart to schedule an appointment.
