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5 Gentle Balance Exercises Seniors Can Do at Home

By Latika • 5–7 min read

These simple, joint-friendly moves help improve steadiness, posture, and confidence. Practice 2–3x/week. Keep breath calm and pain-free. Hold a stable support (counter, chair back) whenever needed.

1) Heel-to-Toe Supported Walk

Stand tall beside a counter. Step one foot directly in front of the other, heel touching toes. Walk 8–10 slow steps. Switch direction. 2 rounds.

2) Sit-to-Stand (Controlled)

From a sturdy chair, cross arms at chest or lightly hold chair. Stand up slowly; sit down with control. 6–10 reps. Focus on equal weight through both feet.

3) Tandem Stance with Breath

One foot in front of the other, heel to toe, lightly holding a counter. Breathe 5–8 slow breaths. Switch sides. 2–3 rounds.

4) Single-Leg Support Tap

Lightly hold counter. Shift weight to left foot, tap right toes forward-side-back-side like a clock. 5–8 taps, switch legs. Keep spine tall.

5) Ankle Circles & Calf Raises

Hold support. Lift heels, lower slowly (8–12 reps). Then ankle circles both directions (10 each). Strong ankles = better balance.