Easy Exercises for Balance

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

Falls pose a big risk to older Americans, but you can help prevent them by building up lower-body muscle strength to improve balance and stability.

Key takeaways

• Boost balance and stability with easy daily exercises like heel-to-toe walks and toe stands.
• Strengthen lower-leg and ankle muscles to help prevent falls and maintain independence.
• Practice each move twice a day using a sturdy chair or countertop for added safety.

Summary

Easy exercises for balance can make a big difference in preventing falls, a major risk for older Americans. Simple moves like heel-to-toe walks, toe stands and single-leg stands target lower-body muscle strength, which is essential for improving balance and stability. With just a few minutes of practice each day — using a sturdy chair or countertop for safety— you can gradually boost your coordination, confidence and mobility.

Building up your lower-leg and ankle strength isn’t just about staying steady on your feet. It’s a direct way to support your independence and keep you active as you age. Aim for two sets of each exercise daily to maximize balance benefits and help protect yourself from falls. For more tips on healthy living and staying strong, visit aarp.org/health

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

[00:00:00] >> If you’re feeling unstable on your feet, here are 3 easy-to-do exercises to help build up your strength and balance in just a few minutes a day.

[00:00:08] Start simple, with the heel-to-toe walk. Begin by using a wall, railing or countertop for support.

[00:00:15] Place one foot directly in front of the other, so they’re barely touching. Then focus on a spot straight ahead and walk slowly toward it.

[00:00:23] Keep going heel-to-toe for 20 steps. Now build some strength with the toe stand.

[00:00:29] Get behind a sturdy chair or counter with feet hip-width apart, back straight and hands grabbing on gently for balance.

[00:00:37] Now lift yourself up on both of your tiptoes as high as you can. Hold for a second, then come back down.

[00:00:43] Repeat 10 to 15 times. For an extra challenge, try one leg at a time.

[00:00:50] Next, work your lower leg and ankle with a single-leg stand. Get back in your starting position behind the chair or counter, feet flat on the ground.

[00:01:00] Now lift one leg behind you, holding on for stability. Once you find your balance, let go and hold that position for 10 to 15 seconds.

[00:01:09] Lower your leg, then repeat on the other side. Doing 2 sets of each of these exercises every day can help you build up your strength

[00:01:17] and balance, and stay active. For more tips to stay healthy, visit aarp.org/health