The routine: do eight balance moves for about 10 minutes, 3 or more times a week, standing next to a kitchen counter or sturdy chair you can grab: weight shifts, single-leg stand, heel-to-toe stand, heel-to-toe walk, heel raises, toe raises, sit-to-stand and side leg raises. Start with light fingertip support and reduce it as you feel steadier.
Safety first
- Stand beside a counter or the back of a heavy chair, close enough to grab.
- Clear the floor of rugs, cables and pets.
- Wear flat, supportive shoes, or go barefoot on a non-slip floor.
- If you have had falls, dizziness or a condition that affects balance, ask a doctor or physiotherapist for a programme suited to you.
The 8 exercises
| # | Exercise | How long / how many |
|---|---|---|
| 1 | Side-to-side weight shift | 10 shifts |
| 2 | Single-leg stand | Up to 30 s each leg, 2 to 3 times |
| 3 | Heel-to-toe (tandem) stand | Up to 30 s, then switch the front foot |
| 4 | Heel-to-toe walk along a line | 10 to 20 steps, 2 times |
| 5 | Heel raises (up on toes) | 10 to 15 |
| 6 | Toe raises (up on heels) | 10 to 15 |
| 7 | Sit-to-stand from a chair | 8 to 12 |
| 8 | Standing side leg raise | 8 to 10 each leg |
How to do the key moves
Weight shift
Feet hip-width apart, shift your weight onto your right foot until the left foot is light, hold for a few seconds, then shift to the left.
Single-leg stand
Hold the counter, lift one foot a few centimetres, and stand tall. Look at a fixed point ahead. Start with two hands, then one hand, then fingertips, then hovering.
Heel-to-toe stand and walk
Place one foot directly in front of the other so the heel touches the toes, as if on a tightrope. Hold, then walk forward slowly in this pattern beside the counter.
Sit-to-stand
From a firm chair, stand up without using your hands if possible and sit down slowly. Strong legs are a big part of good balance; the chair exercises guide has more on this move.
How to progress
- Reduce hand support: two hands, one hand, one finger, no hands.
- Hold positions longer, up to about 30 seconds.
- Turn your head slowly side to side during single-leg stands.
- Stand on a folded towel or cushion for a less stable surface.
- Only with support nearby: try closing your eyes for a few seconds.
Other activities that build balance
Lower-body strength work such as squats and lunges, regular walking, and practices such as tai chi and yoga all improve balance over time. Many public health guidelines recommend that older adults include balance training as part of their weekly activity.
FAQ
How long until balance improves?
Many people notice they feel steadier within a few weeks of practising most days. Keep going; benefits fade if you stop.
Can younger adults benefit too?
Yes. Balance work helps with sports, running and lunges, and it takes only a few minutes.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.