5 Simple Exercises to Boost Balance

Gentle, senior‑friendly moves you can do in 10 minutes. Use a sturdy chair or counter for support and move within your comfort.

Safety first: Have a clear space, wear supportive shoes, and hold a counter or chair as needed. Stop if you feel pain or dizziness.

Sit‑to‑Stand (Chair Squats)

Strengthens legs and improves stand‑up balance.
- Sit tall near the front of a sturdy chair, feet under knees.
- Lean slightly forward and press through your feet to stand.
- Slowly lower to sit with control. Repeat 8–10 times.
Heel‑to‑Toe Walk

Builds coordination and steady foot placement.
- Use a counter for support if needed.
- Place one foot directly in front of the other, heel to toe.
- Take 10 slow steps; turn and return.
Single‑Leg Stand (With Support)

Improves ankle strength and balance reactions.
- Stand tall holding a counter with both hands.
- Shift weight to one leg; lightly lift the other foot.
- Hold 5–10 seconds; switch sides. Repeat 3–5 times each.
Side Steps (Counter Support)

Enhances lateral stability for daily movements.
- Face a counter and step sideways along its length.
- Take 10–12 steps right, then left. Repeat 2–3 passes.
Weight Shifts

Teaches safe weight transfer for walking and turning.
- Stand with feet hip‑width apart, hands on a counter.
- Gently shift weight side to side, then forward and back.
- Hold 2–3 seconds each position. Repeat 8–10 shifts.

Pick 3–4 exercises, do 1–2 sets, 3–4 days/week. Add a short walk for extra benefits.