9 Best Balance Exercises To Stay Mobile as You Age

Maintaining balance and stability is essential for daily activities and becomes increasingly important as one ages. I recommend incorporating balance exercises into my clients’ routines to help prevent falls and promote mobility. That’s why I’m here to share with you the best balance exercises to stay mobile, active, and agile with age.

Incorporating these movements into your routine can significantly enhance your stability and mobility. Remember to start at your own pace, focusing on proper form and technique. Consistency is key, so make these exercises a regular part of your fitness regimen to enjoy the benefits of improved balance and overall well-being.

Now, let’s explore the best balance exercises to work into your regular fitness routine.

Single-Leg Stance

1. Stand upright with your feet together.
2. Slowly lift one foot off the ground. Hold the position, focusing on maintaining balance.
3. Aim for 15 to 30 seconds.
4. Switch legs, and repeat.
5. Perform 2 to 3 sets on each leg.

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Heel-to-Toe Walk

1. Start with your feet together.
2. Take a step forward, placing the heel of one foot directly in front of the toes of the other foot.
3. Continue walking in this heel-to-toe pattern for 20 steps.
4. Turn around and repeat.
5. Perform 2 sets.

Tai Chi

Join a Tai Chi class or follow online videos. Practice slow, controlled movements. Emphasize deep breathing and fluid transitions between poses. Incorporate Tai Chi into your routine for 20 to 30 minutes several times weekly.6254a4d1642c605c54bf1cab17d50f1e

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Standing Leg Swings

1. Hold onto a stable surface for support.
2. Swing one leg forward and backward in a controlled manner.
3. Perform 10 swings.
4. Switch legs and repeat.
5. Perform 2 to 3 sets on each leg.

Clock Reach

1. Imagine standing in the center of a clock. Lift one leg and reach it forward to 12 o’clock.
2. Then, reach to 3 o’clock and 6 o’clock.
3. Return to the starting position.
4. Repeat on the other leg.
5. Perform 2 sets on each leg.

Sit-to-Stand Exercise

1. Sit on a chair with your feet flat on the floor.
2. Stand up without using your hands for support.
3. Slowly lower yourself back into the chair.
4. Repeat 10 to 15 times.

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Stability Ball Exercises

1. Sit on a stability ball with your feet flat on the floor.
2. Perform exercises like seated marches, pelvic tilts, or ball transfers between hands.
3. Engage your core for stability.
4. Perform 2 to 3 sets of 10 to 15 reps for each exercise.

Calf Raises

1. Stand with your feet hip-width apart.
2. Lift your heels off the ground, rising onto your toes.
3. Hold for a moment.
4. Lower your heels back down.
5. Repeat 15 to 20 times.
6. Perform 2 to 3 sets.

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Yoga Tree Pose

1. Stand on one leg with the other foot against the inner thigh or calf of the standing leg.
2. Find a focal point to help with balance.
3. Bring your hands together at chest level or raise them overhead.
4. Hold the pose for 30 seconds to a minute.
5. Switch legs, and repeat.
6. Perform 2 sets on each leg.

Tyler Read, BSc, CPT

Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler