6 Balance Exercises Older Adults Should Do

Balance exercises older adults need to perform are  vital for preventing injuries and have been shown to help reduce the risk of dementia. As we age, staying steady on our feet becomes more important—and sometimes more difficult. Whether you’re an older adult concerned about occasional wobbliness or a caregiver supporting a loved one, your role is crucial. Falls are the leading cause of injury among older adults, and your invaluable support in preventing them is deeply appreciated.

The good news? With the right balance of exercises, home equipment, and supportive care, such as chiropractic adjustments, stability can often be improved dramatically. In this guide, you’ll discover why balance gets trickier with age, the best balance exercises for older adults that have been proven to be effective, how chiropractic care helps improve coordination, and which simple tools can make your home safer and your workouts more effective.

If you’re in the Denver, Arvada, or Wheat Ridge, Colorado, area, our chiropractic clinic offers personalized guidance and care. We specialize in helping older adults move confidently and live independently, and we’re here to support you. Contact us today to learn more about balance exercises older adults should do or book an appointment!

Why Balance Declines with Age

Balance isn’t just about strength or coordination—it’s the result of a complex interaction between your muscles, joints, nervous system, inner ear (vestibular system), vision, and even your spine. As we age, several of these systems begin to change. The good news is that by performing balance exercises older adults should do, you can avoid the following:

1. Muscle Loss (Sarcopenia)

After age 30, we naturally begin to lose muscle mass—especially if we’re less physically active. Weaker leg and core muscles mean we’re more likely to stumble or fall when changing direction or standing on uneven surfaces.

2. Decreased Joint Flexibility

Arthritis, stiffness, and general wear and tear reduce the range of motion, particularly in the ankles and hips—both critical areas for stabilizing the body during movement.

3. Vision Changes

Depth perception and peripheral vision often decline, reducing our ability to see trip hazards or navigate stairs and curbs.

4. Inner Ear/Vestibular Decline

The vestibular system plays a crucial role in controlling spatial orientation and equilibrium. With age, changes in this system can contribute to dizziness and unsteadiness.

5. Neurological Slowing

Nerve signal speed decreases with age, which slows reaction time. The result? It takes longer to recover from a stumble or shift your weight to avoid a fall.

6. Spinal and Postural Misalignment

Degenerative changes in the spine and poor posture can disrupt your center of gravity, especially if you have forward head carriage or a stooped posture (common in osteoporosis).

Top Balance Exercises Older Adults Should Do

Before starting, ensure your loved one is wearing supportive shoes and has a sturdy chair, wall, or countertop nearby for their safety and support. If any of these exercises cause dizziness, severe discomfort, or joint pain, stop and consult a healthcare professional.

1. Heel-to-Toe Walk

This mimics walking a tightrope, helping to improve proprioception and core stability.

How to do it:

• Stand with your arms extended for balance.
• Place the heel of one foot directly in front of the toes of the other.
• Take 10–15 slow steps forward in a straight line.
• Repeat 2–3 times.

2. Single-Leg Stand (on foam mat, with support)

Improves ankle strength and balance control.

How to do it:

• Stand behind a sturdy chair, lightly holding the back.
• Lift one foot off the floor and hold the position for 10 seconds.
• Switch legs and repeat 3–5 times on each side.

3. Marching in Place

Builds hip and core strength while reinforcing coordination.

How to do it:

• Stand tall next to a wall or chair for support.
• Slowly lift one knee up to waist height (or as high as is comfortable).
• Lower and alternate sides for 20–30 seconds.
• Repeat 2–3 sets.

4. Side Leg Raises

Targets the outer hip muscles, which help maintain balance during side-to-side movements.

How to do it:

• Lie on your side with both legs out straight and in line with your body.
• Gently use your top arm to help you to balance.
• Tighten your pelvic floor and lower stomach muscles.
• Raise your top leg up a few inches and then lift your bottom leg up to join it.
• Slowly release your lower leg back down, followed by your top leg, and then repeat.

5. Sit-to-Stand

One of the best functional strength exercises, helping maintain independence with daily activities.

How to do it:

• Sit in a sturdy, non-rolling chair with arms crossed over your chest.
• Stand up slowly without using your hands.
• Sit down gently.
• Repeat 10–15 times if able.

6. Tandem Stance

A simple but powerful balance drill.

How to do it:

• Place one foot directly in front of the other, heel to toe.
• Hold for 10–30 seconds.
• Switch the front foot and repeat.

Why Combine Chiropractic With Balance Exercises Older Adults Should Perform

You may not think of a chiropractor when it comes to preventing falls, but in addition to balance exercises older adults should, do spinal health plays a critical role in balance.

1. Improves Posture and Alignment

Misalignments in the spine can alter your body’s center of gravity, especially in the neck and lower back. Regular chiropractic adjustments help restore alignment, improve posture, and promote symmetrical movement.

A 2007 feasibility study published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic spinal manipulation may have beneficial effects on balance in older adults. Participants showed measurable improvement in postural stability, suggesting chiropractic care could be an effective component of fall prevention strategies.¹

2. Enhances Nervous System Function

The spine houses the central nervous system, which controls coordination and proprioception (your body’s ability to sense its position in space). When nerve interference is reduced, the body communicates more effectively—often improving balance and reaction time.

This was supported by a 2016 randomized controlled trial published in Frontiers in Aging Neuroscience. The study found that 12 weeks of chiropractic care resulted in significant improvements in sensorimotor function—specifically in ankle joint position sense, postural stability, and reaction time.² These improvements are key to maintaining balance and preventing falls in older adults.

3. Reduces Pain That Interferes With Movement

Chronic low back pain or hip discomfort can lead to compensatory movements that throw the body out of balance. Chiropractic care can reduce this pain and improve gait and range of motion—two factors directly related to fall risk.

An analysis published in Chiropractic & Manual Therapies (2024) evaluated over 116 million Medicare patient records. Researchers found that older adults who received spinal manipulative therapy (SMT) had a significantly lower fall rate (3.8%) compared to those who did not (5.4%)³—providing large-scale support for chiropractic’s protective role in fall prevention.

4. Improves Joint Mobility

Stiff or restricted joints—especially in the ankles, hips, or sacroiliac region—affect balance. Chiropractic adjustments and mobilization techniques improve joint motion and stability, enabling the body to respond more naturally to changes in position.

5. Integrates Well With Other Therapies

Chiropractic care complements physical therapy, balance training, and home exercises to create a comprehensive fall prevention plan.

At Integrative Health and Rehabilitation in Denver, we specialize in care plans for older adults that include gentle adjustments, posture correction, and home exercise support. If you’re in Arvada, Wheat Ridge, or Denver, schedule an appointment to learn more about how we can help improve balance and prevent falls.

Workout Equipment for Balance Exercises Older Adults Should Perform

Adding a few simple tools to your home can make balance exercises safer and more effective. Below are top-rated pieces of balance workout equipment you can find on Amazon:

Vive Balance PadSoft foam pad that provides an unstable surface, ideal for standing exercises. It challenges stabilizer muscles without increasing the risk of falls.

Why it’s useful:

• Increases proprioception
• Improves core and ankle strength
• Lightweight and portable

Gaiam Balance Ball Chair

For those who can sit comfortably, this chair promotes active sitting and gentle core engagement.

Why it’s useful:

• Supports better posture
• Encourages micro-movements
• Can be used while watching TV or reading

Let Us Help You Stay “Balanced”

Balance isn’t just about preventing falls—it’s about preserving independence, freedom, and confidence. Whether you’re an older adult taking proactive steps or a loved one helping a parent stay safe at home, know that improvement is possible at any age.

By combining these simple balance exercises older adults should do and regular chiropractic care, you’re setting the foundation for better stability and quality of life. If you’re in Denver, Wheat Ridge, or Arvada, we’d love to help. If you are experiencing back pain, neck pain, or headaches, there’s no need to live in pain. We’re conveniently located at 4704 Harlan Street, Suite 602, Denver, CO. Call to schedule a FREE consultation at (303) 424-7171, or schedule online!

References

1. 1. Hawk, Cheryl, et al. “Preliminary Feasibility Study of a Short-Term Course of Chiropractic Care for Balance Improvement in Older Adults.” Journal of Manipulative and Physiological Therapeutics, vol. 30, no. 5, 2007, pp. 408–413. 
   2. Holt, Kelly R., et al. “The Effects of Chiropractic Care on Sensorimotor Function Associated with Falls Risk in Older People: A Randomized Controlled Trial.” Frontiers in Aging Neuroscience, vol. 8, 2016, Article 106. https://doi.org/10.3389/fnagi.2016.00106
   3. Whedon, James M., et al. “Association Between Spinal Manipulative Therapy and Incident Adverse Events Among Medicare Beneficiaries With Spinal Pain.” Chiropractic & Manual Therapies, vol. 32, 2024.