Learning lesson 4 of 20
Balance and mobility for older adults
Why balance training matters after 65 and safe ways to practice it at home.
Sources reviewed October 19, 2026
What you'll learn
- Understand why balance activities are recommended
- Practice safe beginner balance exercises
- Set up a safer space to train
Why balance
U.S. guidelines recommend that older adults include balance activities each week, alongside aerobic and muscle-strengthening activity, to help reduce the risk of falls.
Safety first
Practice next to a sturdy counter or chair you can hold, on a non-slip floor, with good lighting and supportive shoes.
Starter exercises
Stand with feet together for 10โ30 seconds. Progress to one foot in front of the other (heel-to-toe). Try standing on one leg while holding the counter. Walk heel-to-toe along a hallway.
Activities that also count
Tai chi, walking backward or sideways with support, and standing up from a chair without using your hands all train balance.
Build gradually
Hold the counter with both hands, then one hand, then fingertips. Add time before adding difficulty.
Caution: If you have fallen recently, feel dizzy, or have a condition affecting balance, ask your doctor or a physical therapist for a program designed for you.
References
General education, not medical diagnosis or treatment. Ask a health professional about your situation. In an emergency call 911; for a mental health crisis call or text 988.
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