Balance in Seniors: Why It Changes and How to Improve It

As we age, many people notice their balance isn’t quite what it used to be. You might feel less steady when walking, have trouble getting up from a chair, or worry more about falling. The good news is that balance can be improved at any age with the right approach.

Why Does Balance Reduce as We Age?

Balance is a complex skill that relies on several systems working together:

• Muscles and joints – provide the strength and flexibility to move and stay upright.

• Vision – helps us judge where we are in space.

• Inner ear (vestibular system) – senses motion and head position.

• Brain and nerves – process information and make quick adjustments to keep us steady.

As we get older, each of these systems can decline a little:

• Muscle strength naturally reduces if we don’t stay active.

• Flexibility decreases, making movement stiffer.

• Reflexes slow down, so reactions aren’t as quick.

• Vision changes, such as cataracts or reduced depth perception, make it harder to judge surfaces.

• Inner ear function may decline, affecting balance control.

• Some people also develop medical conditions (e.g., arthritis, diabetes, or neurological changes) that add to the challenge.

Can Balance Be Improved?

Yes! Research shows that balance training, strength exercises, and regular activity can reduce fall risk and improve confidence in older adults. Studies have found that:

• Strength and balance training reduces falls by up to 30%.

• Tai Chi and similar slow, controlled movement practices are effective in improving balance.

• The best results come from a combination of strength, balance, and flexibility exercises, done regularly.

In short: balance isn’t fixed. With practice, it can be improved — even later in life.

Simple Exercises to Improve Balance

Here are some safe, easy exercises you can try at home (make sure you have a sturdy chair, kitchen counter, or rail nearby for support):

1. Sit-to-Stand

   • Sit in a sturdy chair.

   • Stand up slowly, then sit back down.

   • Repeat 10 times.👉 Builds leg strength for everyday activities.

   
   

2. Heel-to-Toe Walk

   • Walk in a straight line, placing one foot directly in front of the other (heel touching toe).

   • Use a wall or counter for support if needed.👉 Improves coordination and walking stability.

   
   

3. Single Leg Stance

   • Stand holding the back of a chair.

   • Lift one foot off the floor and hold for up to 10 seconds.

   • Repeat on each leg 5 times.👉 Trains balance and ankle stability.

   
   

4. Marching on the Spot

   • Hold onto a counter.

   • Slowly lift your knees one at a time as if marching.

   • Aim for 20–30 steps.👉 Improves balance and hip strength.

   
   

5. Calf Raises

   • Hold onto a support.

   • Rise up onto your toes, then lower slowly.

   • Repeat 10–15 times.👉 Strengthens calves and improves ankle control.

   
   

Other Ways to Support Better Balance

• Stay active: walking, swimming, or cycling all help maintain mobility.

• Check vision and hearing regularly.

• Wear supportive footwear.

• Keep the home safe by reducing trip hazards and ensuring good lighting.

Final Thoughts

Losing some balance with age is common — but it’s not inevitable. With regular exercise and the right support, you can improve your steadiness, stay active, and reduce the risk of falls.

References

• Sherrington, C., et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, Issue 1.

• Gillespie, L.D., et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, Issue 9.

• Li, F., et al. (2005). Tai Chi and fall reductions in older adults: a randomized controlled trial. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 60(2), 187–194.

• Howe, T.E., et al. (2011). Exercise for improving balance in older people. Cochrane Database of Systematic Reviews, Issue 11.