Feeling steadier often begins with small, controlled movements. This gentle routine uses a sturdy chair for support and can be completed in just a few minutes at home.
Five gentle balance exercises
1. Supported heel raises
Stand tall behind the chair and rest both hands lightly on the back. Slowly lift your heels, pause briefly, then lower with control. Try 6–10 repetitions.
2. Gentle marching
Keeping one or both hands on the chair, lift one knee a comfortable distance and lower it. Alternate sides for 30–60 seconds. Keep the movement slow rather than trying to lift high.
3. Side steps
Stand beside a clear counter or hold the chair if needed. Take two or three small steps to one side, then return. Keep your toes facing forward and repeat 3–5 times in each direction.
4. Sit to stand
Sit toward the front of the chair with your feet comfortably apart. Lean forward slightly and stand, using your hands when helpful. Sit down slowly. Begin with 5 repetitions.
5. Supported narrow stance
Stand behind the chair with your feet close together. Keep your hands ready to hold on and stay tall for 10–20 seconds. Make it easier by widening your feet.
How often should you practise?
The National Institute on Aging recommends including balance activity as part of a varied routine alongside aerobic and strength activity. Build up gradually and keep sturdy support nearby whenever you need it.
For further guidance, see the National Institute on Aging’s exercise overview.