Why Balance Exercises Matter After 60

As we get older, changes in muscles, joints, nerves, eyesight and reaction speed slowly make balance harder. This is common, but it is not something you are helpless against. Just like reading glasses help with vision, regular balance practice can help your body stay steadier for longer.

Balance exercises are not about becoming an athlete. They are about everyday movements:

• Turning to reach a cupboard without swaying.
• Stepping into the shower without feeling panicky.
• Walking to the front door without grabbing furniture.
• Getting up from a chair without losing your footing.

Good news: research shows that simple, regular balance practice can reduce falls risk – especially when combined with leg strength work and a safe home environment.

Before You Start: Safety Checklist

Balance practice always begins with safety. Before trying any of the exercises on this page, run through this quick list:

• Environment: choose a clear area with no loose rugs, cables or clutter under your feet.
• Support: use a solid kitchen counter, heavy table or wall you can hold. Avoid light chairs or moveable furniture.
• Footwear: wear shoes or supportive slippers with a back and non-slip sole. Avoid socks alone on hard floors.
• Chair: if a chair is used, it should be stable, without wheels, and not on a slippery surface.
• How you feel today: if you feel very unwell, have chest pain, unusual breathlessness, sharp pain, or new dizziness, do not exercise – contact NHS 111 or your GP for advice.

Keep your phone or alert system close by if you live alone and are worried. It is wise, not weak, to prepare for “just in case”.

Warming Up Gently

A short warm-up tells your joints and muscles that you are about to move. You can do this sitting or standing:

• Ankle circles: sit or stand holding the counter; slowly draw circles with one foot, then the other, 5–10 each way.
• Shoulder rolls: gently roll your shoulders forwards and backwards 5–10 times.
• Marching on the spot: holding the counter or chair, slowly lift one knee then the other, like a quiet march, 10–20 steps.

Warm-up movements should feel like “easing into” motion – not like a test. You should be able to talk in full sentences while you do them.

Level 1 – Very Gentle Balance Practice (With Both Hands Support)

Start here if you have not done balance exercises for a long time, feel nervous, or have had falls in the last year. Always hold on with both hands to a firm surface.

1. Weight Shift at the Kitchen Counter

Stand facing the kitchen counter, feet about hip-width apart, both hands resting on the surface.

• Stand tall, look ahead (not at your feet) if your neck allows.
• Gently move your weight onto your right foot while keeping both feet on the floor.
• Hold for a slow count of 3, then return to the middle.
• Repeat to the left foot.
• Try 5–10 shifts each way, then rest.

You should feel the muscles in your hips and thighs working, but no sharp pain. If you feel unsteady, keep the movement smaller and keep both hands firmly on the counter.

2. Supported Heel Raises

Stand facing the counter, feet hip-width apart, both hands on the surface.

• Slowly rise up onto your toes, lifting your heels a little off the floor.
• Pause for a count of 2 if you can, then slowly lower your heels back down.
• Start with 5–8 rises, rest, then repeat once more if comfortable.

This strengthens the calves and ankles, which are important for balance and walking. If both heels up feels too much, try lifting just one heel at a time.

3. Side Steps Along the Counter

Still facing the counter, hands on the surface:

• Take a small step to the right with your right foot, then bring your left foot to join it.
• Take 5–10 tiny side steps one way, then back again.
• Keep your steps small and controlled, so you do not have to reach far.

This trains side-to-side balance – useful for moving around furniture and in busy kitchens.

Level 2 – Building Confidence (One Hand Support)

Move to this level only when Level 1 feels steady and comfortable on several different days. You may still keep one hand lightly on the counter or chair.

4. Heel–Toe Stand (Tandem Stand)

Stand side-on to the counter with one hand resting on it. Place one foot directly in front of the other, heel touching toes, like standing on a narrow line.

• Hold this position for up to 10 seconds, breathing normally.
• If it feels too hard, widen your stance slightly so your feet are not in a perfect line.
• Change which foot is in front and repeat.
• Try 2–3 holds on each side, with rests between.

The aim is not to be perfect, but to feel your body learning and adjusting while you stay safe with one hand support.

5. One-Leg Stand with Support

Stand facing the counter with one hand on the surface and your feet hip-width apart.

• Shift your weight onto your left leg.
• Gently lift your right foot just a few centimetres off the floor.
• Hold for up to 5–10 seconds, then place your foot down.
• Repeat on the other leg.
• Start with 2–3 holds each side, increasing gradually over time.

If this feels too difficult, keep your toes of the lifted foot touching the floor, with just a little weight on them – this is still real balance training.

6. Sit-to-Stand from a Safe Chair

This exercise strengthens the legs and teaches your body how to move your weight smoothly – very important for balance.

• Choose a stable chair without wheels, placed against a wall or secure surface.
• Sit towards the front of the seat, feet flat and slightly back under your knees.
• Lean your body slightly forwards, nose over toes.
• Push through your feet to stand up. Use your hands on the chair arms at first if needed.
• Step back until your legs feel the chair, then slowly lower yourself to sit again.
• Repeat up to 5–10 times, resting if you become breathless or your legs feel shaky.

With practice, you may need your hands less – but there is no need to rush. Controlled movements are more important than speed.

Level 3 – Only If You Are Already Quite Steady

This level is not for everyone. Do not try these exercises without talking to a physiotherapist or falls team if you:

• Have had several falls in the last year.
• Use a frame or stick most of the time indoors.
• Have serious heart, lung or neurological conditions affecting balance.

If you and your professional team feel it is safe, examples of slightly harder challenges (always near a counter or wall) include:

• Heel–toe walking along the counter, one foot directly in front of the other, with fingers brushing the surface.
• Mini sideways “grapevine” steps, crossing one foot in front of the other, while staying close to support.
• Progressing one-leg stands to lighter hand contact (for example, one or two fingers on the counter).

Again, these are optional – not targets. Many people will benefit greatly from Levels 1 and 2 alone.

How Long and How Often?

Many falls programmes suggest practising strength and balance exercises at least 2–3 times per week. For most people, a realistic home session might look like:

• 5 minutes of gentle warm-up.
• 10–15 minutes of Level 1 and Level 2 exercises, with rests.
• A short walk around the home (or corridor) afterwards to “cool down”.

You do not need to do everything on this page at once. It is fine to choose 3–4 exercises and rotate them across the week.

Listening to Your Body – When to Stop

Some mild muscle tiredness the next day can be normal when you start new exercises. However, you should stop immediately and seek advice if:

• You have chest pain or pressure.
• You feel severely breathless, dizzy or faint.
• You notice new weakness, slurred speech, sudden vision changes or confusion.
• You have sharp joint pain that does not settle with rest.

If you are unsure whether what you feel is safe or not, contact NHS 111, your GP or another health professional involved in your care.

Building Balance into Everyday Life

Formal exercises are helpful, but everyday movements also train balance if they are done thoughtfully:

• Standing to brush your teeth while lightly holding the sink, feeling your weight evenly spread through both feet.
• Performing a few supported heel raises while you wait for the kettle to boil.
• Turning slowly, with small steps, instead of twisting quickly on the spot.
• Getting up from your chair and walking to another room every 30–60 minutes, rather than sitting for hours.

You may also like our companion article Chair Exercises You Can Do While the Kettle Boils for ideas on combining balance practice with short daily routines.

How PHAT Zoom Sessions Support Your Balance Training

PHAT sessions are designed to respect real homes and real bodies. You are encouraged to:

• Use your own chair, counter or walking aid during class.
• Work at your own level – seated, supported standing, or more advanced options if appropriate.
• Pause whenever you wish and simply watch until you feel ready to join in again.
• Share worries about balance, falls or “wobbly moments” in a supportive space.

Over time, many participants report feeling:

• Less frightened of walking around their own home.
• More aware of their posture and foot placement.
• More confident asking their GP or physiotherapist about falls clinics or local exercise programmes.