Move · Videos · Technique · 9 min

Top 10 Balance Exercises for Over-50s, Ranked

Top 10 Balance Exercises for Over-50s, Ranked — video by Bob & Brad Play · 8:51

Video by Bob & Brad on YouTube · Open on YouTube

Three physical therapists demonstrate and rank ten balance exercises you can do at home, from heel raises and sit-to-stands to tandem walking, clock reaches and multi-direction reaching, with ways to make many of them easier or harder.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Number 10, heel raises: good for calf strength for walking, but less of a balance challenge. 0:25
  2. Number 9, weight shifting: move your weight fully onto one leg, then the other. 0:52
  3. Number 8, side leg raises: lift the leg out to the side, holding on if you need to; a band is optional. 1:21
  4. Number 7, marching in place: the slower you march, the harder it is; lift the feet high enough to clear kerbs. 2:11
  5. Number 6, sit to stands: builds the leg strength balance depends on, with the chair there behind you. 2:54
  6. Number 5, tandem stance: one foot right in front of the other, next to a wall or counter to hold for safety. 3:50
  7. Number 4, single-leg stance: hold on if needed and aim for 15–30 seconds on each leg. 4:40
  8. Number 3, tandem walk: heel to toe forwards; go backwards only with someone beside you if you feel unsteady. 5:32
  9. Number 2, clock reach: on one leg, reach the other foot forward, sideways and back, holding support if needed. 6:12
  10. Number 1, multi-direction reach: reach and turn as if putting dishes away, from a wide stance to a narrower one. 7:10

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

Form cues from the coach

  • Stand by a counter, wall or sturdy chair so you can hold on
  • Narrow your stance or let go of support to make it harder
  • Aim to stand on one leg for 15–30 seconds on each side

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Hips movesside leg raises, marching, clock and standing reaches
  • Knees movessit-to-stands, marching, weight shifts, tandem walk
  • Ankles & feet movesheel raises, one-leg stance, tandem stance and walk

Easier option from the coach: Hold a counter, wall, chair or cane; keep a wider stance to make it easier

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 Bob & Brad; 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