How Can Older Adults Improve Balance and Exercise Safely?

What exercises improve balance in older adults?

Standing on one foot, walking backward or sideways, and practicing standing up from a seated position are examples of balance exercises for older adults. The National Institute on Aging (NIA) also lists yoga and tai chi, while the Centers for Disease Control and Prevention (CDC) includes walking backward, one-leg standing, and using a wobble board as balance activities.

Support makes the starting point practical. The NIA advises having a sturdy chair, another person, or a wall nearby to hold onto, and moving slowly and mindfully. Begin with the support within reach; the aim is controlled practice, not testing how long you can stay unsupported.

Adapt the movement to the ability you have today. Someone who feels unsteady can keep both hands on a stable support while practicing a gentle weight shift or a sit-to-stand movement. With better control, a person can use lighter hand support or try a brief one-leg stand beside the chair. These are ways to scale the listed movements, not a clinical assessment or a prescribed program.

The CDC notes that strengthening the back, abdominal, and leg muscles can also improve balance. Tai chi and yoga are multicomponent activities, so a routine can include more than isolated balance drills. Pairing balance practice with strength and aerobic activity fits the CDC's broader physical-activity guidance rather than treating balance as a stand-alone fix.

For adults aged 65 and older, the CDC's guidance calls for balance activities each week, alongside at least 150 minutes of moderate-intensity aerobic activity and muscle-strengthening activities at least two days per week. These are weekly targets from the CDC, not a starting requirement for someone whose balance symptoms are new or whose health conditions need individualized guidance.

How often should seniors practice balance exercises?

The NIA recommends about three sessions of balance exercises each week. That gives a useful rhythm: regular, spaced practice rather than a single long session. The NIA's examples include standing on one foot, walking backward or sideways, practicing standing from a seated position, yoga, and tai chi.

Build the routine in layers. Choose one or two familiar movements, keep support close, and move slowly. When a movement feels controlled, the next step can be a small change—such as using less hand support—while retaining the stable object within reach. If balance worsens or a movement brings dizziness, stop and seek appropriate guidance rather than pushing through.

A simple written log can make progress visible without turning practice into a risky test. Record which movements were done and whether support was needed. Notice whether the same movement feels steadier over time; do not measure progress by removing support before control is reliable.

For people with chronic conditions, the NIA advises consulting a doctor about an activity plan that fits their situation. A physical therapist or other qualified professional can tailor exercises for some balance disorders. That distinction matters: a general routine offers structure, while a clinician can account for a person's symptoms and health needs.

Can balance exercises reduce the risk of falls?

Yes. Research finds that exercise reduces falls on average among older people living in the community, though no program guarantees that an individual will avoid a fall. The CDC says balance activities help prevent falling and lower the risk of injuries such as bone fractures.

A Cochrane review of 108 randomized trials involving 23,407 community-dwelling participants found that exercise reduced the rate of falls by 23%. The review also found a 24% reduction in fall rate with balance and functional training, and a 34% reduction with programs combining multiple exercise types, commonly balance, functional, and resistance exercises. These are group-level findings; they do not predict an individual's result.

A 2024 systematic review in JAMA Network, prepared for the U.S. Preventive Services Task Force, found a 15% reduction in fall rate associated with exercise interventions. Its estimate differs from Cochrane's 23% because the reviews examined different sets of studies and analyzed evidence within their own methods. Both support exercise as a useful part of fall prevention, while neither turns balance practice into a guarantee.

The Cochrane review reported exercise-related adverse events that were generally non-serious and musculoskeletal, while noting that adverse-event evidence was limited. The JAMA review likewise described reported harms as generally minor musculoskeletal effects. Safe setup, gradual progression, and medical assessment of warning symptoms remain part of a sensible plan.

Balance changes can have causes beyond fitness. The NIA lists medication side effects, inner-ear problems, and other medical conditions among possible causes. It advises arranging a doctor's appointment for unsteadiness or dizziness, loss of balance or a fall, or blurred vision. A physical therapist or other qualified professional can develop patient-specific exercises for some balance disorders.