Senior Balance Workout
Explore, view videos, download, and print out our balance routine—designed for seniors across all abilities.
Simple Balance Workout for Seniors
Click on an image to enlarge and view details or click on the "view example video" button below each image to see a demo of that exercise. Workout with Leslee, who is in recovery from a spinal cord injury. Always have a chair, counter, or wall nearby to hold onto when beginning these exercises!
WEIGHT SHIFTING
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Stand with your feet flat on the floor, hip-width apart.
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Shift your body weight forward gently until your heels lift slightly off the ground, then return to center.
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Shift backward until your toes lift slightly off the ground, then return to center.
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Lean to your right as far as you can while keeping your feet flat, and then return to center
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Lean to your left as far as you can while keeping your feet flat, and then return to center.
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Do each lean ten times.
STANDING FEET TOGETHER
Standing with your feet together creates a smaller base of support for your body, which challenges your balance.
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Stand with your arms straight out to your sides.
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Bring your feet together until they are touching.
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Hold this position as long as you can, without stepping out of position.
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Once this is too easy, try with arms crossed over chest, then with eyes closed.
STEP UPS
These moves build rotational strength and control.
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Stand facing the step.
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Place your right foot onto the step.
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Raise your left foot onto the step.
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Move your left foot off the step and back to the floor.
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Move your right foot off the step and back to the floor.
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Alternate the leading foot with each repetition.
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Do ten times for each foot.
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To practice for uneven surfaces, try doing step ups onto a pillow, cushion, or Bosu ball as shown in the demonstration.
SIDE STEP UPS
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Stand with the side of your right foot near the step.
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Step onto it with your right foot.
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Bring your left foot up onto the step.
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Step off with your left foot.
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Step off with your right foot.
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After 10 repetitions, turn around so that your left foot is next to the step and repeat this exercise in the opposite direction.
HEEL TOE WALKING
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Stand with right foot directly in front of left foot, touching toe to heel, arms out to the side. Do this for as long as you can
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Repeat with left foot in front of right foot
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Walk heel to toe forward ten steps then backwards
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To make it harder, try doing the standing heel to toe and the forward walking heel to toe with eyes closed.
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Alternatively, when heel to toe walking forward and backward, turn the head to one side and then the other with each step.
SINGLE LEG STAND
practice a single-leg stance near a sturdy surface if you need to hold onto it for assistance.
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Stand in front of a sturdy surface.
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Bend your right knee, bringing your heel up behind you without leaning forward.
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Shift your weight over your left foot and hold your balance as long as possible without stepping out of position.
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Repeat on the opposite leg.
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Make this exercise harder by closing your eyes or standing on an uneven surface, such as a cushion or pillow.