A few minutes of balance practice, a few days a week

Before every session

The safety notes for all three exercises.

1. Have a sturdy chair, a person, or a wall next to you to hold on to. Source: NIA
2. Wear comfortable, stable shoes, or go barefoot, so you have grip on the floor. Source: NIA
3. Go slowly. Listen to your body. If you feel unsteady, steady yourself: hold the chair or the wall. Source: NIA
4. Stop if you feel dizzy, or have chest pain or pressure, or feel sick. NIA says activity should not cause these. Tell your clinician. Source: NIA
5. Breathe. Do not hold your breath: breathe out as you lift, and breathe in as you relax. Source: NIA
6. Not sure about a movement? Ask your doctor or a physical therapist before you try it. Source: NIA

1. Chair rise

CDC STEADI's recommended exercise. It makes the muscles in your thighs and buttocks stronger. The goal, as you get stronger, is to do it without using your hands.

1. Sit toward the front of a sturdy chair. Knees bent, feet flat on the floor, shoulder-width apart. Source: CDC STEADI
2. Rest your hands lightly on the seat on either side of you. Back and neck straight, chest slightly forward. Source: CDC STEADI
3. Breathe in slowly. Lean forward and feel your weight on the front of your feet. Source: CDC STEADI
4. Breathe out and slowly stand up, using your hands as little as possible. Source: CDC STEADI
5. Pause for one full breath in and out. Source: CDC STEADI
6. Breathe in as you slowly sit down. Do not drop into the chair; lower yourself with as much control as you can. Then breathe out. Source: CDC STEADI
7. How many: 10 to 15 times. If that is too hard at first, start with fewer and work up. Rest for a minute, then do a final set of 10 to 15. Source: CDC STEADI

2. Stand on one foot

A balance exercise NIA names for older adults.

1. Stand next to something sturdy, like the back of a chair. If at first you need support, hold on to it. Source: NIA
2. Try standing on one foot, then the other. Source: NIA
3. Work your way up to balancing without support. Keep the chair within reach. Source: NIA Source: NIA

See it done: NIA's short video, Stand on One Foot.

3. Heel-to-toe walk

Another balance exercise NIA names. Keep a wall or a person beside you.

1. Stand next to a wall or have a person beside you to hold on to. Source: NIA
2. As you walk, put the heel of one foot just in front of the toes of your other foot. Your heel and toes should touch or almost touch. Source: NIA
3. Go slowly. If you feel unsteady, steady yourself on the wall. Source: NIA

See it done: NIA's short video, Heel-to-Toe Walk. NIA also shows the balance walk; its written steps are not published on NIA's current pages, so they are not written out here.

Talk to your clinician before starting if

Your clinician decides what is safe for you. Check with your health care provider on what is right for you. Source: MedlinePlus

1. You have a chronic condition or other health problems, or you plan to make your activity much harder or longer. Source: NIA
2. You stopped exercising because of an illness, an injury, or new symptoms. Ask when you can start again. Source: NIA
3. You have fallen, you worry about falling, or you feel unsteady. Tell a provider right away, and ask about the best type of exercise program for you. Source: CDC STEADI
4. You have osteoporosis. Ask what activity is safe for you and good for your bones. Source: NIA
5. You have high blood pressure. Work with your provider as you become more active; your blood pressure medicine may need changing. Source: NIA
6. A medicine makes you sleepy or dizzy. Tell your doctor or pharmacist. Source: NIA
7. You want your balance checked. CDC STEADI gives clinicians a 4-Stage Balance Test; the clinician stands next to you and holds your arm. It is a check for a clinician to do with you, not one to do alone. Source: CDC STEADI