Many seniors struggle with balance, especially when standing on one leg. A recent study showed that the inability to balance for 10 seconds can increase the risk of serious health problems.
If you can’t stand on one leg yet, don’t worry. Try these 5 easy tips to improve balance for seniors. Some of them work right away.
5 Tips to Improve Balance for Seniors
1. Hold On (It's Okay!)
Holding on to a counter or wall helps teach your brain how to balance. It’s not cheating—it’s smart.
Start with your full hand. Then use just a few fingers. Over time, reduce support until you’re balancing without help.
2. Shift Your Weight the Right Way
Balance begins by learning how to shift weight onto one leg. Slowly lean your body and feel your glutes and foot muscles activate.
Keep your hips level and press your toe down lightly if needed. Over time, lift the foot completely while staying steady.
3. Use Your Eyes to Stay Balanced
Your vision plays a big role in balance. Focus your eyes on a spot in front of you while standing on one leg.
As you improve, try closing your eyes to make it harder—but only if you're near something sturdy for safety.
4. Wobbling is Part of the Process
If you start to shake or wobble, that’s not a failure—it’s how your brain learns to recover from imbalance.
Stay near a wall or in a corner for safety, but don’t touch down too soon. Let your body learn how to stay upright.
5. Practice Every Day
The more often you practice, the faster your balance will improve. Just a few minutes a day can make a big difference.
If balance doesn’t improve after a few weeks, there may be a nerve issue in your lower back affecting muscle control.
What If My Balance Doesn’t Improve?
Your lower back nerves (L4, L5, and S1) help control your balance. If these nerves are pinched, it may be harder to improve.
To learn more about this, watch this video about spinal stenosis and walking problems.
Or check out my book The Over 50 Sciatica Solution for more help.
Need Help To Improve Your Balance?
If you live in the St. Louis area and need help to improve your balance, tap the button below to request an appointment.