Falls are a leading cause of injury hospitalization after 65. The good news: balance is trainable at any age. Ten minutes daily can meaningfully cut risk within 6–8 weeks.
Safety first
Stand near a sturdy chair or kitchen counter. Wear non-slip shoes. If you’ve fallen in the past year, ask a physical therapist for a personalized plan.
Level 1 — Beginner
Weight shifts: Feet hip-width, shift weight side to side slowly, 10 reps each direction.
Heel raises: Rise onto toes holding counter, 10 reps.
Sit-to-stand: Stand from chair without using hands if possible, 8 reps.
Level 2 — Intermediate
Tandem stance: Heel of one foot touching toes of the other. Hold 20 seconds, switch feet.
Single-leg stand: Lift one foot 2 inches, hold 15–30 seconds. Switch.
Reach and tap: Stand on one leg, tap the other foot forward, side, and back — 5 each direction.
Level 3 — Advanced
Eyes-closed stand: Only with hand on counter. Hold 10 seconds, build slowly.
Walking backward: 10 steps along a hallway with someone spotting you.
Tai chi class: Group classes combine balance, strength, and confidence.
Home environment checklist
- Remove loose rugs or tape edges down
- Improve lighting on stairs and hallways
- Install grab bars in bathroom
- Keep phone reachable from floor level
Pair balance work with leg strength from our at-home exercises guide. Report near-falls or dizziness to your doctor — they may check blood pressure, vision, or medications.
Medical disclaimer: This article is for general information only and does not replace advice from your doctor or qualified health professional.