Balance exercises for seniors: seated and standing options

Why does balance matter after 60?

Because falls are common. The CDC says that more than one out of four older people falls each year, but less than half tell their doctor, and that falling once doubles your chances of falling again (CDC, 2026).

Research on exercise is encouraging:

• A 2019 Cochrane review of 108 randomized trials with 23,407 people living in the community (average age 76; 77% were women) found that exercise reduces the rate of falls by 23%, with high-certainty evidence. Balance and functional exercises reduced the rate of falls by 24% (Cochrane review, 2019).
• The WHO 2020 guidelines recommend that older adults do varied physical activity that emphasizes functional balance and strength training, at moderate or greater intensity, on 3 or more days a week, with the aims of improving functional capacity and preventing falls (WHO 2020 guidelines).

These are average results from studies of groups of people, not a promise for you. If you have fallen, tell your doctor, even if you were not hurt.

How often should seniors do balance exercises?

About three times a week. The National Institute on Aging suggests about three sessions of balance exercises a week (NIA), and the WHO recommends balance and strength activity on 3 or more days a week for older adults (WHO 2020 guidelines). You can do the routine below on its own or right after a strength session.

5 balance exercises for seniors, from seated to standing

Do them in this order, beside a sturdy chair without wheels, placed against a wall, or along a kitchen counter. Start with the easier version of each move and keep it for a week or two before you try the next one.

1. 1Sit-to-Stand

   

   

   Works: legs, glutes and standing up steadily

   1. Sit on the front edge of a sturdy chair placed against a wall, feet flat and hip-width apart.
   2. Lean forward from your hips and push through your heels to stand up tall.
   3. Pause for a breath, then lower yourself slowly back onto the seat.

   Easier: Put your hands on your thighs to help you up.

   Harder: Cross your arms over your chest and take three seconds to sit down.

   Sets and reps: 1 set of 8–10 at first, then 2 sets. Rest 30–60 seconds.

   Safety: The chair stays against the wall so it cannot slide.

2. 2Heel Raises

   

   

   Works: calves and ankles

   1. Stand behind the chair with both hands resting lightly on the backrest.
   2. Rise slowly onto the balls of your feet.
   3. Hold for one second, then lower your heels slowly.

   Seated: Sit tall with your feet flat, lift both heels off the floor, then lower them.

   Standing: As you get steadier, rest one hand, then only your fingertips, on the backrest.

   Sets and reps: 1 set of 10–15 at first, then 2 sets. Rest 30–60 seconds.

   Safety: The chair is there for balance, not to lean on: stay tall.

3. 3Standing on One Foot

   

   

   Works: ankles, hips and balance

   1. Stand beside your chair, one hand on the backrest.
   2. Lift one knee and hold for up to 20 seconds.
   3. Lower the foot and switch legs.

   Seated: Sit tall and lift one knee a few inches, hold for a few seconds, then switch, like a slow seated march.

   Standing: Hold a little longer each week, up to 20 seconds, and hold the chair with your fingertips instead of your whole hand.

   Sets and reps: 2 or 3 holds on each leg.

   Safety: Keep a hand on the chair back the whole time.

4. 4Side Steps

   

   

   Works: hips and balance

   1. Stand beside a sturdy chair or along a kitchen counter, one hand on it, knees soft.
   2. Take a small step to the side, then bring the other foot in.
   3. After 8 steps, go back the other way.

   Seated: Do the seated knee opening from our resistance band exercises.

   Harder: Add a light loop band just above your knees, as in the pictures.

   Sets and reps: 1 set of 8 steps each way at first, then 2 sets.

   Safety: Small steps, tall posture, and never cross your feet.

5. 5Heel-to-Toe Walk

   Works: balance while walking

   1. Stand at one end of a kitchen counter with one hand resting on it, and look ahead rather than at your feet.
   2. Place one heel just in front of the toes of the other foot, as if walking along a line.
   3. Take 10 slow steps this way, then turn around carefully and walk back.

   Easier: Stand still with one foot just in front of the other, holding the counter, for up to 20 seconds, then switch feet.

   Harder: Let your heel touch your toes on each step.

   Sets and reps: 2 lengths of 10 steps.

   Safety: Always along a counter or a wall, never in the middle of the room.

Pictures: AI-generated images of Rose, the Fit with Rose character. All the moves of our kit, ready to print, are on the printable chair exercises page.

What does a balance routine for seniors look like?

The five moves in order, about three times a week. Here is the whole routine on one screen:

How do you make balance exercises harder, safely?

Slowly, and without giving up the support. Our rule is a hand on the chair whenever a move tests your balance. Within that rule:

1. Go from two hands on the chair, to one hand, to your fingertips.
2. Hold longer: from a few seconds up to 20 seconds.
3. Move more slowly.
4. Add a light loop band to the side steps.

Strong legs help too: the WHO pairs balance with strength training for older adults (WHO 2020 guidelines). Our strength training plan for women over 60 adds two short strength sessions a week.