Top Balance Exercises for Senior Athletes

Falls are a leading cause of injuries in older populations. However, some simple balance exercises for senior athletes can help prevent painful spills.

Falls can have devastating consequences for seniors, often resulting in serious injuries or hospitalizations. Recovery from a fall can be long and challenging, especially for older adults. According to the Centers for Disease Control and Prevention (CDC), nearly 30% of adults aged 65 and older reported falling within the past year — amounting to approximately 29 million incidents. Among those who fell, 37.5% required medical attention or faced mobility challenges for at least a day. Falls are the leading cause of both fatal and nonfatal injuries in this population

If you’re someone who likes to stay active, a fall can really set you back — not just from the activities you love, but even from the everyday tasks you need to do. The good news is that balance exercises for seniors can help you maintain your independence and prevent falls in the future.

7 senior exercises for balance

Even if you feel steady on your feet now, incorporating senior exercises for balance is a great way to maintain that stability. In fact, research shows that strength and balance training — even once a week — can keep your muscles strong and your mobility intact, reducing the chances of a fall.

Before you start any new exercise routine, it’s always a good idea to check in with your doctor or physical therapist to make sure it’s safe for you. Even if you’re already active, these exercises can add an extra layer of protection to keep you steady during workouts and day-to-day activities.

If you experience any discomfort or fatigue, take a rest for a few days to recharge. The seven senior exercises for balance detailed here can be done at home by yourself, but you may want someone around to help you out as you begin. You can do many of these exercises with the aid of a chair, but make sure it’s one that cannot roll or move.

1. Single-leg stance. This is a good exercise for beginners. Standing, hold onto the back of a chair, lift your right foot in front of you, and balance on your left foot. Maintain that position for as long as you can, then switch to the other leg. Eventually, you should be able to balance on one foot without holding onto a chair.
2. Sit to stand. Sit with your feet flat on the ground on a study chair at standard height. Your buttocks should be positioned at the front of the seat. As you lean your chest forward, shift your body weight forward as well. Squeeze your gluteal muscles and slowly rise to a standing position. Slowly sit down and repeat 10 times. If you feel unsteady, you can perform this exercise in front of a countertop you can reach.
3. Back leg raise. Stand behind a chair and slowly raise your right leg straight back without bending your knee or pointing your toes. Hold for one second, and then bring that leg down. Do each leg 10 to 15 times.
4. Side leg raise. Stand behind a chair, positioning your feet slightly apart. Gradually lift your right leg to the side, keeping your back straight, toes facing forward, and eyes staring ahead. Lower your leg slowly. Repeat with the left leg, aiming for 15 reps per leg.
5. Single leg balance. Stand with your feet shoulder-width apart. You can do this exercise in front of a chair as you start and need something to grab onto. With your arms extended to the sides, slowly lift your right knee off the floor. Then, straighten your leg in front of you and hold for 30 seconds. Return to the starting position. Do this exercise on both legs three times.
6. Lunges. Stand straight with your hands on your hips. Step forward with your right leg with your knee bent. Lower your body until your right thigh is parallel to the floor. Hold for 30 seconds and return to the starting position. Switch to the left leg. Repeat five to 10 times on each leg.
7. Toe lifts. This exercise will strengthen your lower legs, which in turn will help your balance. In front of a chair or counter, stand straight with your arms in front of you. Don’t lean forward. Raise yourself up on your toes, then lower your legs. Lift and lower yourself 20 times.

We help athletes of all ages

At All Sports Physical Therapy, we work with athletes of all ages. Whether you’re recovering from an injury, experiencing joint pain, or want to live a healthier, more active lifestyle, you can come to us for a personalized physical therapy program that will keep you on your feet. Contact us today for a consultation.