Balance is something many of us take for granted — until we lose it. Whether it’s catching yourself before a trip or confidently reaching for something on a high shelf, good balance helps you move through life with more ease and fewer injuries. And as we age, it becomes even more important.
In fact, studies show that poor balance is linked to a higher risk of falls, loss of independence, and even reduced life expectancy. But the good news? It’s never too late to improve. Adding simple exercises to your daily mobility routine can build better balance, strengthen stabilizing muscles, and boost your coordination — no fancy equipment or gym required. Don’t just take my word for it: our Fitness editor Jane did a simple yoga pose every day for a week and was amazed at the difference it made to her balance and stability.
Below, I’ve rounded up five of the best balance exercises to support longevity. Each one is beginner-friendly and can be adapted as your strength and confidence improve. Think of it as a simple way to future-proof your body, one step (and stance) at a time.
Why is balance important for longevity?
Balance plays a bigger role in healthy aging than many people realize. It’s not just about preventing falls — though that’s a major benefit — but also about maintaining independence, mobility, and confidence in everyday life.
As we get older, natural changes in muscle mass, joint stability, vision, and coordination can all impact our ability to balance. This can make daily activities — like climbing stairs, walking on uneven surfaces, or getting out of a chair — feel more difficult or even risky. And unfortunately, falls are one of the leading causes of injury among older adults.
Research also suggests that balance may be linked to how long we live. One 2022 study published in the British Journal of Sports Medicine found that people in midlife who were unable to stand on one leg for 10 seconds had nearly double the risk of dying from any cause over the next decade, compared to those who could maintain the stance.
That’s pretty compelling evidence in our books. By dedicating just a few minutes a day to the balance exercises below, you can massively improve your stability and strengthen the muscles that keep you upright. There are also suggestions on how to progress each move when you feel like challenging your balance further.
1. Single-leg stand
This simple yet powerful exercise trains your ability to stabilize on one foot — a key skill for walking, climbing stairs, and catching yourself if you trip.
- Stand tall with feet hip-width apart, next to a wall or chair if you’d like the support.
- Shift your weight onto your left foot and lift your right foot slightly off the ground.
- Keeping your gaze forward, hold for 10–30 seconds, or longer if possible.
- Repeat on the other leg.
- Aim for 2–3 rounds per leg.
To progress: Try closing your eyes, turning your head side to side, or moving your lifted leg forward and back.
2. Heel-to-toe walk (tightrope walk)
Like the best dynamic stretches, the heel-to-toe walk improves your dynamic balance, which is the ability to stay stable while in motion. It also strengthens the small stabilizing muscles in your legs and feet.
- Stand upright and place your right foot directly in front of your left, heel touching toe.
- Walk forward in a straight line, placing one foot directly in front of the other.
- Keep your eyes forward, and use your arms for balance if needed.
- Walk 10–20 steps, then turn and repeat.
To progress: Try walking backward heel-to-toe, or balance a light object (like a book) on your head for posture training.
3. Sit-to-stand from a chair
This functional movement improves leg strength, balance, and coordination. If we want to be able to get up from chairs, beds, or the floor with ease, these are essential components to keep in check.
- Sit near the edge of a sturdy chair with feet flat on the floor, hip-width apart.
- Cross your arms over your chest (or keep your hands on your thighs for assistance).
- Push through your heels to stand up, then slowly sit back down.
- Aim for 8–10 reps with control.
To progress: Try using a lower chair, holding light weights, or performing the move more slowly to challenge stability.
4. Marching in place
Marching helps improve balance during movement and recruits the core and lower limbs, so they get a little workout too. It mimics walking patterns and helps reinforce good posture.
- Stand tall with arms at your sides.
- Slowly lift your right knee to hip height (or as high as is comfortable).
- Lower it, then lift your left knee.
- Continue alternating knees for 30–60 seconds.
- Keep your core engaged and back straight throughout.
To progress: March with your eyes closed or on an uneven surface like a folded yoga mat or cushion.
5. Standing weight shifts
This gentle movement builds balance by teaching your body how to shift weight smoothly — important for walking, turning, and reacting to changes in surface or direction.
- Stand with feet hip-width apart. If you need to, you can stand next to a wall or chair for support.
- Slowly shift your weight to your right foot, lifting your left heel or foot slightly.
- Pause, then shift your weight to your left foot.
- Continue alternating sides for 10–15 reps.
To progress: Increase your range of motion, add a pause at the top, or close your eyes for more challenge.
Try these exercises at home and you’ll see that building better balance doesn’t require fancy equipment or hours in the gym — just a few minutes a day of focused movement. The more you practise, the easier they’ll become, and the better your balance will be in the long run.
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