Move · Videos · Gentle & Seated · 16 min

Standing Strength and Balance Exercises for Older Adults

Standing Strength and Balance Exercises for Older Adults — video by Dartmouth Health Play · 16:16

Video by Dartmouth Health on YouTube · Open on YouTube

A hospital physical-therapy session for older adults who can stand with minimal support: sit-to-stands, side leg lifts, band hip extensions and back rows, toe and heel raises, then one-leg and heel-to-toe balance holds and calf and hamstring stretches.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • chair, resistance band

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Sit to stand: sturdy chair, scoot to the edge, arms crossed, stand up and sit back down; 10 times. 0:15
  2. Side leg lift: hold a chair or counter, toes pointing ahead, lift one leg out to the side; 10, then the other. 1:22
  3. Hip extension: band tied to something sturdy and round your ankle (or no band), pull the leg back; 10 each leg. 2:37
  4. Toe raises: hold a chair, stand up straight and lift your toes; 10 times. 4:30
  5. Heel raises: hold a chair, stand up straight and rise as high as you can onto your toes; 10 times. 5:22
  6. Band row: hold the band at chest level, pull your elbows back and squeeze your shoulder blades; 10 times. 6:16
  7. One-leg stand: a chair or wall on each side, lift one foot clear of the other leg, up to 30 seconds; each leg. 7:14
  8. Tandem stance: one heel against the other toes for up to 30 seconds, or halfway in front if needed; swap feet. 9:44
  9. Calf stretch: hold a chair, one leg back straight with the heel down, bend the front knee; 30 seconds each side. 11:47
  10. Hamstring stretch: one foot forward, knee straight, back knee bent, lean forward from the waist; 30 seconds each. 14:11

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Cross your arms and scoot to the edge of the chair for sit-to-stands
  • Keep toes pointing straight ahead as you lift the leg out to the side
  • Set up with a chair or wall on each side before trying the balance holds

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsit-to-stands, side leg lifts, band hip extensions
  • Knees takes loadsit-to-stands, one-leg stands
  • Ankles & feet takes loadheel raises, toe raises, one-leg and tandem stands
  • Shoulders movesband rows
  • Upper back movesband rows squeezing the shoulder blades
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a chair or counter; slide the back foot halfway forward for an easier tandem stance

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dartmouth Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety