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Daily Exercises You Can Do in 10 Minutes for Better Balance

Cut your risk of falls with these simple stability moves

A couple stepping on rocks by a lake at a park
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Just like strength, balance declines with age. And with a loss of balance comes an increased risk of injury and loss of mobility. But strength and balance training can improve your ability to stay centered and stable on your feet.

A woman performing a top tapping exercise to help improve balance
LAURA BARISONZI

"There's a huge relationship between balance and strength,” says Mary Helen Bowers, founder of New York City–based Ballet Beautiful and a professional ballerina who offers balance, strength and flexibility training.

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A woman performs heel raises in an exercise to improve balance
LAURA BARISONZI

Bowers recommends four exercises you can do in less than 10 minutes a day. “Do them three to four times a week for a few weeks and you'll notice a difference,” she says.

An illustration of an exercise to improve balance
REMIE GEOFFROI

Toe Tap

An illustration of an exercise to help improve balance
REMIE GEOFFROI

Stand with one hand on a wall for stability. Keeping both legs straight, lift one leg and stretch it in front of you until it's at a 45-degree angle to your body, toes pointed. Now touch your toes to the ground, hold a moment and return to the starting position. Do 2 sets of 8 reps with each leg.

Knee Bends With Heel Raises

Stand with one hand on a wall for stability, your other arm at your side. Keeping your feet together and torso straight, bend your knees. Next, lift your heels off the floor as you straighten your legs and raise your free arm above your head. Hold for a moment. Perform 2 sets of 8 reps.

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Toes Up

Lie on your back, hands under your hips, and lift your legs straight in the air. Now pull in with your stomach to raise your hips slightly off the mat; point your toes. Hold for 2 counts; then, keeping your legs perpendicular to you, lower your hips back to the mat. Do 2 to 4 sets of 8 reps.

Arabesque

Get on your hands and knees. (Use a pillow under your knees, if you wish.) Pull in your abdomen and lift your right leg straight back, keeping your abdomen tight, with your knee straight and toes pointed. Don't arch your back. Hold for a moment, then lower and repeat with your left leg. Do 2 sets of 8 reps.

Mike Zimmerman has written and edited dozens of books on fitness and nutrition.

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AARP Membership — $12 for your first year when you sign up for Automatic Renewal

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.