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<p style="text-align: center;"><strong>Reviewed 1/24/2023</strong></p>
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<h3>5 balance exercises for seniors</h3>
<p>These exercises can help you take a stand against falls</p>
<p>Falls are a common problem for adults age 65 and older. But there are plenty of steps you can take to reduce your risk of falling.</p>
<p>These balance exercises are a great place to start.</p>
<p>For safety's sake:</p>
<ul>
    <li>Check with your doctor before beginning any home-exercise program.</li>
    <li>When doing the exercises, position yourself near a countertop or other sturdy surface you can hold on to for support if needed.</li>
</ul>
<p>SIDESTEPPING</p>
<ol>
    <li>Step sideways in one direction with your toes pointed straight ahead. Move 10 steps in one direction, then return in the other direction.</li>
    <li>As this exercise gets easier to do, try using a resistance band stretched across your legs just above the ankles.</li>
</ol>
<p>SIT TO STAND</p>
<ol>
    <li>Rise out of a chair without using your arms to push yourself up. Too difficult? Place a firm pad on the chair seat to raise your sitting height as needed.</li>
    <li>Do this exercise 10 times.</li>
</ol>
<p>STAND ON ONE FOOT</p>
<ol>
    <li>Shift your weight onto one leg. Stand on that foot and stretch the other leg out in front of you, a few inches off the floor.</li>
    <li>Hold that position for a count of eight.</li>
    <li>Slowly return your leg to the starting position. Repeat with your other leg.</li>
    <li>For an extra challenge, flex and point your lifted foot: Bend your ankle so your toes first point away from you, then flex the ankle up to point your toes toward you.</li>
    <li>Do this exercise 10 to 15 times with each leg.</li>
</ol>
<p>BALANCE WALK</p>
<ol>
    <li>Raise your arms to the side until they're even with your shoulders.</li>
    <li>Focus on a spot in front of you to steady yourself as you walk.</li>
    <li>Walk with one foot in front of the other in a straight line.</li>
    <li>As you walk, lift your back leg and pause in this position before stepping forward.</li>
    <li>Do this for 20 steps.</li>
</ol>
<p>As this gets easier to do, try looking from side to side as you walk. (Skip this step if you have inner ear problems.)</p>
<p>HEEL-TO-TOE WALK</p>
<ol>
    <li>Raise your arms to the side until they're even with your shoulders.</li>
    <li>Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch&mdash;or at least almost touch.</li>
    <li>Take a step. Put your heel just in front of the toes of your other foot.</li>
    <li>Do this for 20 steps.</li>
</ol>
<p>Avoid getting tripped up inside your home. Here's how to fall-proof the rooms in your house.</p>
<a href="[BASEDOMAIN]/HealthInfo/Story.aspx?StoryID=acd6ebbc-4bbf-4931-8d99-7a5ab9376131">SPOT HAZARDS</a>
<p>Sources: American Heart Association; American Physical Therapy Association; National Institute on Aging</p>
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Balance exercises

These five exercises can help you stay on your feet.