Balance Exercises to Help Prevent Falls

Improving balance reduces fall risk and increases confidence in daily activities. Do these exercises 3–5 days per week, 1–2 sets each, and progress slowly — hold onto a chair or counter when needed. Below you’ll find clear instructions and a short demonstration video for each exercise.

1. Heel-to-Toe Walk

The heel-to-toe walk (also called tandem gait) trains coordination and proprioception by forcing precise foot placement. Stand tall and look forward. Place the heel of one foot directly in front of the toes of the other foot, taking a slow step forward. Take 10–20 steps, then turn and return. Keep arms at your sides for challenge, or extend them slightly to help balance. Focus on steady, small steps rather than speed. This exercise strengthens stabilizer muscles in the ankles and hips and improves confidence when walking narrow paths or uneven surfaces.

2. Single-Leg Stand (Supported)

The supported single-leg stand builds ankle stability and core control while minimising risk. Stand beside a chair or counter and lightly hold for safety. Shift your weight onto one leg and lift the other foot a few inches from the ground. Maintain an upright posture, breathe steadily, and aim to hold for 10–30 seconds. If needed, keep toes of the lifted foot on the floor and progress to fully lifting over time. Repeat 3–5 times per side. This exercise is a cornerstone for fall prevention because it mimics everyday single-leg tasks such as stepping.

3. Standing Side Leg Lift (Side Leg Raises)

Side leg lifts strengthen the hip abductors (outer hips), which are essential for lateral stability and preventing falls when stepping sideways. Stand with feet hip-width apart and hold a chair for support. Shift your weight to the supporting leg and lift the other leg out to the side slowly to about hip height (or as comfortable). Pause briefly, then lower with control. Perform 8–12 repetitions each side. Focus on keeping your torso upright — avoid leaning over the standing leg. Strong hips help stabilize during uneven steps and quick directional changes.

4. Back Leg Raises

Back leg raises target the gluteal muscles and lower back to support upright posture and step propulsion. Stand tall holding onto a chair for balance. Keeping the knee straight (but not locked), lift one leg backward a few inches, squeezing the glute on that side, then lower slowly. Avoid leaning forward; keep an upright chest. Perform 10–15 repetitions on each side in a controlled manner. Strong glutes help with walking, preventing the forward collapse that can lead to trips and falls, and improve ability to rise from chairs or climb steps.

5. Rock the Boat (Weight Shift / Gentle Sway)

“Rock the Boat” is a controlled weight-shift that trains dynamic balance and body awareness. Stand with feet hip-width apart and soften the knees. Gently shift your weight forward toward the balls of your feet, then back to your heels, and then side to side — like a slow, small rocking motion. Keep movements small and deliberate, eyes open, and use a chair if needed. Perform 30–60 seconds per set. This drill improves the body’s ability to respond to perturbations, which is crucial for preventing trips from unexpected surface changes.

6. Standing March in Place

Marching in place is a dynamic balance and coordination exercise that also raises heart rate slightly — a gentle cardio-balance combo. Stand tall by a support if needed. Lift one knee toward chest, lower, then lift the other — maintain steady rhythm and soft knee bend. Aim for 30–60 seconds, progressing as tolerated. Focus on controlled placement of the foot and an upright posture. This movement trains weight transfer, improves gait patterning, and readies the body for everyday walking tasks without high impact.

7. Tightrope Walk (Imaginary Line / Tandem Walk)

The tightrope or tandem walk reinforces precise foot placement and concentration while walking. Imagine a straight line on the floor and walk placing the heel of the front foot directly in front of the toes of the back foot. Take slow, small steps, arms relaxed or slightly out for balance. If needed, use a wall for safety. Perform 10–20 steps forward and return. This drill improves rhythm, coordination, and confidence in narrow spaces — skills that directly transfer to safer walking on curbs or crowded pathways.