6 Exercises to Improve Balance After 50

You may recall a time when standing on one foot, walking along a curb or jumping around felt effortless. But as we age, our body changes, and so does our balance. Balance loss is common with age due to natural declines in muscle strength, reaction time, proprioception and spatial awareness. “Balance starts declining for everyone at age 40 and more rapidly after 60 so we need to combat that age-related decline and train our balance to maximize our retention,” says Bill Kelley, D.P.T., ATC, CSCS, Cert. DN. These changes can make everyday tasks, like climbing stairs, reaching for items on a shelf or walking on uneven surfaces, feel more challenging or even dangerous. Nearly one in three older adults fall each year, with a quarter of those falls resulting in a serious injury such as a hip fracture.

Although balance often declines after age 50, it doesn’t have to be a given. Research shows that regular balance exercises can significantly improve stability in older adults. “Balance exercises should be a vital part of anyone’s movement practice as we all age,” says Paul Fath, PT, D.P.T., OCS. “Regularly practicing and performing balance exercises will help to maintain better balance and slow the decline of balance-related events and injuries.”

To help you get started, here are six expert-recommended, beginner-friendly balance exercises to safely build strength and stability.

Supported Single-Leg Stand

These single-leg stands are easy to do at home and can transform your balance. “Most balance exercises work by challenging your stability, which trains your body to better sense its position in space. Single-leg stands are especially effective because your base of support is reduced, forcing your brain and muscles to work together to recalibrate your center of gravity,” says Molly Ruecker PT, D.P.T., SCS, ATC, CSCS.

“This exercise strengthens stabilizing muscles in the feet, ankles, hips and core, essential for daily movement and balance,” she adds.

Instructions:

1. Stand near a counter, table, wall or sturdy chair for support.
2. Place your hands on your hips or lightly on the support if needed.
3. Lift your left foot off the ground, raising your thigh toward parallel to the floor or as high as you can without losing balance. Keep your weight on the other leg and engage your core.
4. Hold for 20 to 30 seconds, or as long as you comfortably can.
5. Slowly lower your left foot and switch to the right leg.
6. Repeat 2 to 3 times per leg.

Advanced Exercise: Hold the single-leg stand without support or close your eyes for 20 to 30 seconds.

Heel-to-Toe Walk

Heel-to-toe walks are a game changer for balance. “I stress gait mechanics a lot. How your foot lands, how your toes are placed and how your muscles respond during movement all matter,” Melanie Sinclair, CPT, PES, CES says. “Heel-to-toe walking helps improve how you move forward efficiently, whether you’re walking, running, lunging or just moving through daily life.”

Instructions:

1. Stand tall and extend your arms out to the sides for balance.
2. Place one foot directly in front of the other so the heel of your front foot touches the toes of your back foot.
3. Continue stepping forward in this way for 5 to 10 steps, aiming to walk in a straight line.
4. Turn around and walk back to your starting point.

Advanced Exercise: Walk heel-to-toe slowly, pausing briefly on each step to challenge balance and control.

Sit-to-Stand

Getting up and down from a chair is a daily activity most people perform many times a day. But as balance changes, this simple movement can become more difficult. “Sit-to-stand is a functional activity that is done throughout the day in self care and in positional changes,” shares Karena Wu, PT, D.P.T., OCS. “It demonstrates proper loading of weight into the legs to slowly lower or to stand up and good hip strength to stand up fully erect.”

Instructions:

1. Sit on a sturdy chair with your feet flat on the floor and hands resting on your lap.
2. Lean slightly forward, engage your core and push through your heels to stand up fully.
3. Slowly lower back down to a seated position.
4. Repeat 10 to 15 times, resting as needed.

Tip: Move slowly and deliberately. Standing and lowering slowly helps your muscles engage and improves balance.

Advanced Exercise: Perform slowly from a lower chair or while holding light weights, or progress to traditional squats without a chair.

Supported Hip-Hinge

Supported hip-hinges test what your balance is like while in motion. “As you hinge at the hips, your center of gravity shifts backwards and forwards, forcing the muscles to constantly adjust to keep you stable,” shares Ruecker.

“Hip-hinges are also good for balance because they strengthen the core and posterior chain muscles, including the glutes, hamstrings and back, all of which are key muscles for controlling posture and movement. The light support is perfect for those who need an added feeling of safety, allowing them to practice proper form without the fear of failing,” she adds.

Instructions:

1. Stand about one foot away from a wall, back facing it, with feet hip-width apart.
2. Place your hands on your hips or lightly on the wall for support.
3. Hinge at your hips, gently pushing them back while keeping your back straight. Your glutes may lightly touch the wall to guide you.
4. Lower until you feel a gentle stretch in your hamstrings.
5. Slowly push your hips forward to return to standing.
6. Repeat 10 to 15 times.

Tip: Avoid bending your knees or leaning forward. Focus on hinging at the hips and gently pushing your glutes back.

Advanced Exercise: Place your hands on your thighs and slowly slide them down toward your knees or shins. Alternatively, progress to traditional Romanian deadlifts.

Standing Side Leg Raises

Standing side leg raises help with lateral balance. “Standing leg raises improve your balance by shifting your weight onto one leg while the other moves outward, forcing your body to control side-to-side stability,” explains Ruecker.

“The main working muscles are those on the outside of the standing hip, especially the gluteus medius, which keep your pelvis level and prevent you from tipping or collapsing inward. At the same time, your core and supporting ankle muscles will make small adjustments to keep your body stacked over the base of support. This trains your body to manage lateral balance and alignment,” she adds.

Instructions:

1. Stand next to a wall, counter or sturdy chair and place a hand on it for support.
2. Shift your weight onto the leg closest to the support.
3. Slowly lift the other leg out to the side, keeping it straight.
4. Lower the leg back down without fully touching the floor, unless needed for balance.
5. Repeat 10 to 15 times per leg.

Advanced Exercise: Perform side leg raises without support or use a loop resistance band just above your knees.

Step-Ups

Getting up and down the stairs can become a difficult task as we age, but step-ups can help you feel confident going up and down flights. “Step-ups are an important unilateral strength and balance activity that mimics stair climbing and descent,” says Wu. “It emphasizes the use of multiple joints and muscles in the leg to step up and down with control and good kinetic alignment.”

She adds, “This can help reduce falls if someone trips and lands on a single leg. This is also an important leg strengthening and balance exercise that assists in other activities like getting out of a car smoothly and with less effort.”

Instructions:

1. Use a sturdy step, stair or step box about half a foot (6 inches) high.
2. Stand facing the step, holding a railing or placing a hand on a wall for support if needed.
3. Place your left foot on the step and push through your heel to bring your right foot up to meet it.
4. Step down with your right foot, keeping your left foot on the step.
5. Repeat 10 to 15 times per leg.

Tip: When you push through your heel, you should feel your glutes doing most of the work.

Advanced Exercise: Use a higher step box or hold a dumbbell in the hand opposite the stepping leg to increase challenge.

How to Practice Balance Safely

To reduce the risk of falls or injury, keep these safety tips in mind:

• Use Support When Needed. Keep a wall, sturdy chair or counter nearby to hold onto until you feel stable.
• Clear Your Space. “To reduce the risk of tripping, ensure the area is tidy and free of clutter,” says Ruecker.
• Wear Proper Shoes. Supportive, non-slip footwear can prevent slips and improve stability.
• Start Slow. Perform exercises at a controlled pace, as rushing increases the risk of losing balance. “Starting simple, listening to your body and slowly increasing the difficulty are also great ways to stay safe while still making progress,” shares Ruecker.
• Engage Your Core. A strong, engaged core helps support better balance and control.
• Progress Gradually. Increase the difficulty only when you can perform the exercise confidently and safely.
• Focus Your Gaze. Looking at a fixed point ahead, such as a picture on the wall, can help improve stability.
• Seek Professional Help. A physical therapist or certified personal trainer can provide personalized recommendations.

How Often Should You Do Balance Exercises?

Research supports this recommendation, showing that older adults who practice balance training three times per week experience improved stability and a lower risk of falls. “The best frequency for performing balance exercises is the frequency that you can perform consistently,” says Fath. “When included in your regular exercise program, I would suggest at least 2 to 3 days per week.”

Our Expert Take

Maintaining and improving balance is important at any age, but it becomes especially important after 50. Adding balance exercises to your routine can help strengthen muscles, prevent falls and make everyday movements feel easier. Focus on slow, controlled movements and proper form, and progress to more challenging variations only when you can perform each exercise confidently. For best results, aim to practice balance exercises a few times per week.