How to Improve Balance and Reduce Fall Risk

Did you know that 1 in 4 adults over 65 experiences a fall each year?

Falls can lead to serious injuries, but the good news is that you can take steps—literally—to improve your balance and lower your risk. Balance is like any other skill: the more you work on it, the better it gets.

Our balance depends on several systems in the body—vision, inner ear (vestibular system), and strength and coordination from our muscles and joints. The exercises below are designed to challenge these systems, forcing them to adapt so you can stay steady and confident on your feet.

The best part? These moves are simple, effective, and can be done at home with no special equipment.

Static Balance Challenge

This first exercise targets your ability to stay steady without moving. It might seem easy at first, but closing your eyes will take it to the next level.

How to do it:

1. Stand with your feet together or staggered (one foot slightly in front of the other).
2. Let your arms rest by your sides. For more challenge, cross your arms over your chest.
3. Stand tall in this position for 30 seconds.
4. Repeat 3 times, switching which foot is in front each round.

Want to push yourself further?

• Try standing on one foot.
• Close your eyes for part of the hold to challenge your body’s sense of balance without visual cues.

Why this works: Closing your eyes forces your body to rely on your inner ear and muscles to stay balanced. This mimics real-life situations where you might lose visual focus, like getting up at night or turning your head quickly.

Forward and Side Lunges

Lunges help improve dynamic balance—the ability to stay steady while moving. They strengthen key muscles in your legs and core that keep you upright during daily activities like walking, climbing stairs, or reaching.

How to do it:

1. Step forward into a lunge, bending both knees. Push back to standing.
2. Step to the side into a lunge, bending the knee of the lunging leg. Return to standing.
3. Complete 10 reps per side for 2 sets.

Ways to increase the challenge:

• Speed it up! Move faster, while keeping control.
• Hold your arms out in front of you and rotate your upper body toward the lunging leg with each step. This adds a core stability challenge and mimics real-life movements like turning to grab something.

Why this works: Quick, controlled movement challenges your balance and coordination, helping your body react better to sudden shifts in position—important for preventing falls.

Sit to Stand

This functional move builds strength in your legs and hips, crucial for getting up from chairs or beds safely and confidently. The faster you can do this with control, the more power and balance you’re building.

How to do it:

1. Sit toward the front of a sturdy chair.
2. Hold your arms straight out in front of you.
3. Stand up as quickly as you can (without using your hands), then sit back down slowly and with control.
4. Complete 10 reps for 2-3 sets.

Make it harder:

• Increase the speed of the stand-up motion while staying in control.
• Pause for a few seconds at the top before sitting back down to challenge your balance in the standing position.

Why this works: This movement simulates everyday tasks and builds the strength and balance you need to avoid falls, especially during quick transitions.

Tips for Success

When practicing these exercises, safety should always come first. Perform them near a stable surface like a wall, countertop, or sturdy chair so you have something to hold onto if needed.

Progress gradually — if a movement feels too easy, try one of the advanced options, like closing your eyes or speeding up the pace. On the other hand, if it feels too challenging, slow things down and focus on maintaining control.

Remember, consistency is key when it comes to balance, so aim to incorporate these exercises into your routine a few times a week for the best results. Over time, you’ll build the strength, coordination, and confidence needed to stay steady on your feet.

Why Balance Work Matters

Good balance helps you stay active, independent, and confident. As we age, balance naturally declines — but you can slow or reverse that decline by working on it regularly. These exercises not only build strength and stability but also train your body to react better when you lose your footing.

Falls aren’t inevitable. With a little effort and the right approach, you can stay steady and strong.

Want more ways to improve your balance and prevent falls?

Join our online YMCA Wellness Series class, “Find Your Balance,” on Tuesday, March 25th at 7 PM.

Led by Physical Therapist Chris Ponichtera, PT DPT FAFS, and Director of Occupational Therapy Jill Katz, MS OTR/L, this session dives into techniques and exercises to build strength and stability.