Key takeaways
- Balance can be trained at any age.
- Practise 10–15 minutes most days.
- Always hold a sturdy support.
- Tai chi is well studied.
- Make your home fall-safe.
Like a muscle, your balance system responds to practice. These exercises are simple, need no equipment and can be done at your kitchen counter.
8 balance exercises
| Exercise | How to do it |
|---|---|
| Weight shifts | Shift weight slowly side to side, 10 times |
| Single-leg stand | Hold the counter, lift one foot for 10–30 seconds |
| Heel-to-toe walk | Walk 10 steps along a wall, heel touching toe |
| Sit-to-stand | Stand up from a chair without hands, 10 times |
| Heel raises | Rise onto your toes, lower slowly, 10 times |
| Toe raises | Lift your toes, rock back on heels, 10 times |
| Head turns | Standing, turn head slowly left and right |
| Marching | March in place for 30 seconds, holding support |
Staying safe
Use support
Always stand next to a sturdy counter or chair, and have someone nearby when you start.
Go slowly
Stop if you feel dizzy, and progress only when an exercise feels easy.
Make your home safer
Remove loose rugs, add night lights and grab bars, and wear supportive shoes.
Exercise and good nutrition work together. VertiAid is a daily chewable that supports the inner ear's membrane and balance with vitamin D3, Aquamin® minerals, collagen and active vitamin B6.
Talk to your doctor or a physical therapist before starting if you have frequent dizziness, have fallen recently or have a medical condition. Vestibular rehabilitation therapy is a specialised option for inner-ear balance problems.
Sources
- National Institute on Aging – "Exercises to improve your balance."
- CDC – "STEADI: Older adult fall prevention."
- Sherrington C. et al. – "Exercise for preventing falls in older people living in the community," Cochrane Database of Systematic Reviews, 2019.
Common questions
Can balance be improved?
Yes, regular balance exercises can improve stability at any age.
How often should I do balance exercises?
10 to 15 minutes on most days.
What is the best activity for balance?
Tai chi is one of the most studied activities for improving balance and reducing falls.