Most experts agree balance skills are of the “use it or lose it” variety, and while they tend to deteriorate more rapidly as we age, maintaining them is a lifelong process. Kids develop balance early through natural play, while people in their 60s or 70s may dedicate whole workouts or classes to preserving their stability.
Incorporating balance-challenging exercises throughout life is the best approach and helps us avoid a crisis, like a fall that could lead to debilitating injury.
Try these all-ages movements to begin.
Single-leg stand
Stand beside a wall, counter or sturdy chair for support if needed. Place your feet hip-width apart and slowly lift one foot a few inches off the floor. Keep your standing leg slightly bent and your posture upright.
Hold the position for 10 to 20 seconds, then lower your foot and switch sides. Repeat three to five times on each leg.
To increase difficulty, try holding the position longer or crossing your arms over your chest. This exercise strengthens the ankles, legs and core while improving stability and concentration.
Heel-to-toe walk
Choose a clear walking space indoors or outdoors. Step forward by placing the heel of one foot directly in front of the toes of the opposite foot. Continue walking slowly in a straight line for 10 to 15 steps while focusing on a point ahead instead of looking down.
Turn around and repeat two or three times. Keep your arms slightly out to the sides if you need extra balance. Heel-to-toe walking improves coordination, posture and control during movement.
Sit-to-stand exercise
Sit in a sturdy chair with your feet flat on the floor and your arms resting at your sides. Lean slightly forward and stand up slowly without using your hands if possible. Pause briefly while standing tall, then lower yourself back into the chair with control.
Repeat the movement 10 to 15 times. If needed, use the chair arms for support at first. This exercise strengthens the thighs, hips and core muscles that help with balance and everyday activities.
Side-leg raises
Stand behind a chair and lightly hold the back for support. Shift your weight onto one leg and slowly lift the other leg out to the side without leaning your upper body. Hold for one second, then lower the leg with control.
Repeat 10 times before switching sides. Keep your movements smooth and avoid swinging the leg. Side leg raises strengthen the hips and improve stability during walking and climbing stairs.
Marching in place
Stand tall with your feet shoulder-width apart. Slowly lift one knee, then the other, as if marching in place. Swing your arms naturally and maintain steady breathing. Continue for 30 to 60 seconds.
For an extra challenge, raise your knees higher or slow the pace to focus on balance and control.