Balance Exercises for Seniors Over 70: 10 Safe Moves to Improve Stability at Home

No one wakes up at 70 or older thinking, “Falling down sounds fun today!” The good news is that balance isn’t something that just gets worse with age and can’t be changed. With the right balance exercises for seniors over 70, you can improve your stability, feel more confident, and keep enjoying your favorite activities without always worrying about falling.

Balance is a lot like a muscle—the more you practice, the stronger it gets. The best part is you don’t need a gym or special equipment. Just your living room and a sturdy chair are enough to begin.

If you’ve been feeling a little unsteady lately or want to stay steady on your feet for years to come, you’re in the right place. Let’s look at some simple, safe moves that can help you feel more stable.

1. The Trusty Chair Stand

This one’s perfect for beginners because you’re already using a chair for support.

How to do it:

1. Stand behind a sturdy chair and hold onto the back with both hands.
2. Rise up onto your toes as high as comfortable.
3. Hold for 5 seconds (or as long as you can).
4. Slowly lower back down.
5. Repeat 10 times.

If this exercise becomes too easy, try using only one hand for support, or just your fingertips.

2. Single Leg Stand

Don’t worry about the name. You have your chair for support.

How to do it:

1. Stand behind your chair and hold on with both hands.
2. Lift one foot off the ground just a few inches.
3. Hold for 10 seconds (work up to 30 seconds over time).
4. Lower your foot and repeat with the other leg.
5. Do this 3 times on each side.

Keep your lifted foot in contact with the ground, if needed.

3. Heel-to-Toe Walk

This is the same walk that police officers sometimes use for testing, and it’s actually a great balance exercise.

How to do it:

1. Stand near a wall or counter for support if needed.
2. Place one foot directly in front of the other so your heel touches your toes.
3. Take 10 to 20 steps forward in this heel-to-toe pattern.
4. Turn around and walk back.

For better balance, focus on a spot ahead of you instead of looking down at your feet.

4. Side Leg Raises

This exercise strengthens the muscles on the sides of your hips, which are important for balance.

How to do it:

1. Stand behind your chair, holding on with both hands.
2. Lift one leg out to the side, keeping your back straight.
3. Hold for a second or two.
4. Lower slowly and repeat 10 times.
5. Switch to the other leg.

You don’t need to lift your leg high. Even a few inches off the ground is enough.

5. Back Leg Raises

This exercise works the back of your legs and your glutes, which help with balance and strength.

How to do it:

1. Stand behind your chair, holding on for support.
2. Slowly lift one leg straight back without bending your knee.
3. Hold for a second.
4. Lower it back down slowly.
5. Repeat 10 times, then switch legs.

Be sure not to lean forward. Keep your upper body straight.

6. The Flamingo

Once you’ve mastered the supported single-leg stand, it’s time to let go of that chair. But keep it nearby, just in case!

How to do it:

1. Stand with your chair or counter within easy reach.
2. Place your hands on your hips (or out to the sides for balance)
3. Lift one foot off the ground.
4. Hold for 10 seconds, building up to 30 seconds or more.
5. Switch legs and repeat.

If this becomes easy, try doing it with your eyes closed, but always keep the chair nearby for safety.

7. Marching in Place

This exercise raises your heart rate a little while helping your balance.

How to do it:

1. Stand near your support if needed.
2. Lift one knee up as high as comfortable.
3. Lower it and lift the other knee.
4. Keep alternating for 30 seconds to 1 minute.
5. Rest and repeat.

You can make this more enjoyable by playing music and marching to the beat.

8. Toe Taps

This exercise is simple, effective, and can be enjoyable once you find your rhythm.

How to do it:

1. Stand behind your chair for support.
2. Lift one foot and tap your toes on the ground behind you.
3. Bring it back and tap in front of you.
4. Do this 10 times.
5. Switch feet.

For an extra challenge, try tapping to the side as well.

9. The Clock Reach

Picture yourself standing in the center of a clock. In this exercise, you will reach toward different positions on the clock face.

How to do it:

1. Stand on one leg (use support if needed).
2. Extend your other leg and point your toe toward 12 o’clock (straight ahead).
3. Move it to 3 o’clock (to the side).
4. Then to 6 o’clock (behind you).
5. Repeat 5 times on each leg.

Your leg does not need to move far. Small movements are effective.

10. Weight Shifts

This exercise helps your body learn to adjust and rebalance, which is useful if you ever lose your balance.

How to do it:

1. Stand with your feet hip-width apart.
2. Shift your weight to your right foot and lift your left foot slightly off the ground.
3. Hold for 10 seconds.
4. Shift to your left foot and lift the right.
5. Repeat 10 times on each side.

You can do this exercise while brushing your teeth or waiting for your coffee to brew.

Final Thoughts

You do not need to do all ten exercises perfectly to see improvement, and you certainly do not need to do them all at once. Many seniors find it helpful to start with guidance from a chair yoga book, which can make movement feel safer and more approachable. Think of these movements as simple, practical balance exercises for seniors over 70 that you can mix and match—choose three or four that feel manageable, begin there, and add more only when you feel ready.

Your body can do more than you might expect, even at 70 or older. Each time you practice these exercises, you are supporting your independence, confidence, and ability to keep living life as you choose. Take a sturdy chair, make some space in your living room, and try one of these exercises today. You will thank yourself later for taking this step.