Everyday Balance Exercises: Easy moves to get stronger, feel steadier, and stay active

Rediscover your balance: Everyday exercises for a healthier you!

As we age, maintaining our balance becomes more important than ever. It not only helps prevent falls but also enhances our overall mobility and confidence. Our easy-to-follow balance exercises are designed specifically for older adults, helping you stay active and independent.

Why focus on balance?

Prevent Falls: Simple exercises can significantly reduce your risk of falls, giving you peace of mind.
Enhance Mobility: Improve your ability to move freely and comfortably in your daily life.
Boost Confidence: Feel more secure in your movements, whether at home or out and about.

Experience the joy of movement without the fear of falling.

Prepared by the editors of Harvard Health Publishing in consultation with Beth Frates, M.D. Associate Professor, Part-Time, Harvard Medical School; and Director of Wellness and Lifestyle Medicine, Massachusetts General Hospital Department of Surgery. 21 pages. (2024)

About Harvard Medical School Guides

Harvard Medical School Guides delivers compact, practical information on important health concerns. These publications are smaller in scope than our Special Health Reports, but they are written in the same clear, easy-to-understand language, and they provide the authoritative health advice you expect from Harvard Health Publishing.

How a fear of falling contributes to falls

Being cautious can prevent a fall, but a fear of falling actually puts you at more risk of taking a tumble, according to research.

There are several ways fear contributes to falls. For example, you may avoid activities that are still within your abilities, precipitating a downward spiral of less activity that leads to physical deconditioning and worse balance. Fear also may cause you to stiffen your body, for example if you’re walking. This shifts your posture, potentially throwing you off balance, and you won’t be able to react as quickly if you do stumble. Finally, the stress of dealing with this fear can take away from brain resources that are needed to preserve balance.

If you’re afraid of falling, practicing the exercises in this report can help you gain more confidence in your abilities. Studies have also found tai chi and yoga to be helpful in overcoming a fear of falling, along with improving balance

Balancing act
Why good balance is essential
How you balance
Use it or lose it
Benefits from balance training
Smart ways to improve balance all day
Activities that enhance balance
About balance exercises
BASIC: Seated Balance Workout
BASIC: Standing Balance Workout
CHALLENGE: Balance Workout
CHALLENGE: Yoga Balance Workout

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Better Balance: Simple exercises to improve stability and prevent falls

Discover how you can prevent falls by improving your balance and mobility. Better Balance: Simple exercises to improve stability and prevent falls gives you step-by-step instructions for easy, effective workouts that will improve posture, increase muscle strength and speed, sharpen reflexes, expand flexibility, and firm your core. You'll also get tips for fall-proofing your home.

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Everyday Balance Exercises