How to improve balance: 10 simple exercises to try at home

As we age, we may start to feel a little unsteady on our feet, which is why good balance is key to maintaining good health into our golden years. The better we can balance, the less likely we are to fall – and studies have shown that being able to stand on one leg for ten seconds can indicate a longer lifespan.

There are lots of ways to improve your balance, from yoga to tai chi, but you can easily improve your balance from the comfort of your living room – you can even do it in just a few minutes a day.

I've created a workout of ten exercises to support good balance and improve your core strength. 

The science behind balance

Our bodies have what’s known as proprioception mechanisms. Our proprioceptors are found in muscles, tendons and joints. They constantly check movement and muscular tension, and signal to our brain the necessary controlling responses.

We also have a kinaesthetic ability – we need to be able to judge distance and space in order to make the right movement decisions. We do this when running downhill at pace, for example. As our foot moves towards the ground, we judge in real-time how it will land and adjust accordingly.

Although much of what’s often called our "sixth sense" is innate, our proprioception and kinaesthetic mechanisms can be trained, and this is where specific balance workouts come in. Our musculoskeletal system has muscles that are specifically designed to control movement.

For example, we have two main calf muscles – the soleus and the gastrocnemius. The former is the stabilising muscle while the latter is the power producer. Different movements target these stabilising and power producers, which is why the following exercises are invaluable.

Ten exercises to improve your balance

These exercises are all tailored to improving your balance. Don’t worry if you can’t do them all just yet – watch my demonstrations below, then work your way up to the more challenging moves. 

1. One leg toe touch

Function: creating imbalance to control balance. This is also a great dynamic stretch.

• Stand with feet at hip-width.
• Lift one thigh to parallel and reach same side arm overhead.
• Bend from your waist and take extended arm down and across body to touch top of grounded foot.
• Return to start position.
• Use hip to move up and down.
• Repeat.
• Perform three sets of eight reps on each side.

2. Running posture balance

Function: stabilisation. This exercise will also strengthen hips, knees and ankles, and improve posture.

• Stand with your feet at hip-width.
• Lift one thigh to your waist height and place arms in running position, with your elbows bent.
• Extend torso.
• Hold for 10 seconds.
• Perform four sets on each side.

3. Running position 

Function: dynamic balance. You will need to control lateral movement and create stability as arms move.

• Stand with your feet at hip-width.
• Lift one thigh to parallel your hip and place arms in running position as Ex.2 above.
• Move arms as if running – maintain a large range of movement.
• Do 4 x 5 seconds of arm-running with 5 seconds recovery (remaining in running posture) on each side.

4. Speed skater balance 

Function: dynamic balance – great for improving control.

• Stand with your feet at hip-width.
• Lift one thigh to waist height.
• Swing thigh in and then back to create the momentum to jump.
• Land on the swing leg’s foot.
• On landing, swing other leg’s thigh to waist height.
• Hold for a couple of seconds.
• Next, swing elevated thigh to jump laterally back to start position.
• Repeat.
• Perform 3 x 10 reps.

5. Slow calf lowers

Function: lower leg control. This balance exercise will also help to strengthen the Achilles tendon.

• Stand with your feet at hip-width.
• Rise up on to tiptoes.
• Slowly lower keeping your back straight – don’t let heels touch ground.
• Extend back on to your toes, again standing tall.
• Repeat.
• Perform 3 x 10 reps (try to lower to a slow 4–5 count).

6. Prone 3-point balance 

Function: core strength and proprioception.

• Assume a prone position with your feet just beyond shoulder-width.
• Your hands should be under your shoulders in a press-up position.
• Lift one leg off the ground keeping it long and in place.
• Hold for five seconds.
• Lower and then lift your other leg.
• Repeat sequence.
• Keep hips level and try to align your shoulders, spine and bottom throughout.
• Perform 3 x 20 reps.

7. Backward running 

Function: kinaesthetic awareness and dynamic balance. This exercise will really test your sixth sense.

• Stand with your feet at shoulder-width.
• In a reverse of forward walking, lift one leg and push from the ball of the foot of the grounded leg to move it backwards.
• Land and repeat – moving backwards.
• Move arms in concert with legs.
• Take smallish steps.
• Perform 3 x 20 metres.

8. Single-leg Romanian deadlift 

Function: balancing strength.

• You will need a light weight for this exercise.
• Stand holding a light dumbbell or kettlebell in front of one of one of your thighs.
• Bend at your waist to lower weight towards the ground while lifting your other leg and extending behind hips.
• Use your glutes and hips to pull torso into upright position to lift the weight.
• Do 4 x 10-15 each leg.

9. One-leg standing wall ball throw

Function: dynamic balance and force absorption.

• You will need a tennis ball.
• Stand sideways on to wall about 1.5 metres (5ft) away.
• Lift the outside of your thigh to parallel as if your leg was a gate and you were opening it.
• Throw ball against the wall.
• Catch return.
• Do 3 x 10 left and right side (you can vary the leg you’re standing on – for example, do sets standing on outer to wall leg and sets standing on inner to wall leg).

10. Tennis ball hand-to-hand juggle balance 

Function: multi-tasking balance test.

• You will need a tennis ball for this exercise.
• Stand on one leg with the other thigh parallel to the ground, standing with your torso upright.
• Using an underhand throw, throw ball from one hand to the other.
• Perform 4 x 10 throws left and right.