Dirt walking path through autumn trees with orange and yellow leaves

Balance and Strength Exercises for Beginners: A Gentle Guide

ByIrene Novak

Good balance helps with everyday things, like carrying laundry, stepping off a curb, or getting out of a chair.

The good news is that balance and strength can be practiced. You don’t need a gym or special gear. A sturdy chair and a few minutes are enough to start.

This guide covers the official activity guidelines, why balance matters, and several simple exercises from the National Institute on Aging (NIA) and the CDC.

What the Guidelines Say for Adults 65 and Older

As of October 2026, the CDC’s guidelines for older adults recommend three kinds of activity each week:

  • Aerobic activity: at least 150 minutes of moderate-intensity activity, such as brisk walking. That’s about 30 minutes a day, 5 days a week. Or 75 minutes of vigorous activity, or a mix of both.
  • Muscle strengthening: at least 2 days a week, working the legs, hips, back, belly, chest, shoulders, and arms.
  • Balance activities: things like walking heel-to-toe or standing up from a seated position.

The CDC doesn’t set a number of days for balance work. NIA suggests aiming for about three balance sessions a week.

If a health condition makes these targets hard, the CDC says to be as active as your abilities allow. Some activity is better than none.

Why Balance Matters

Falls are common, and they can change lives. Here’s what the CDC’s fall facts page (updated September 2026) reports for adults 65 and older:

  • More than one out of four older adults falls each year. Fewer than half tell their doctor.
  • Falling once doubles your chances of falling again.
  • There are about 4.5 million emergency room visits for older adult falls each year.
  • Nearly 319,000 older adults are hospitalized for hip fractures each year.

The CDC also says falls can be prevented. NIA notes that both strength and balance exercises help prevent falls and fall-related injuries.

Exercise is one piece of the puzzle. A safer home is another. Our Room-by-Room Checklist to Help Prevent Falls at Home walks you through the easy fixes.

Before You Start: Get Set Up

The NIA’s Workout to Go booklet suggests a few basics:

  • A sturdy chair with arms that won’t slide or tip.
  • Comfortable clothes that let you move freely.
  • Stable shoes, or bare feet, for good grip on the floor.
  • About 5 minutes of warm-up first, such as walking around your home.

Breathe normally the whole time. Don’t hold your breath.

Simple Balance and Strength Exercises

These steps come from NIA and CDC materials. Start with fewer repeats if that feels better, and build up over time.

Stand on One Foot

  1. Stand behind a sturdy chair and hold on to the back of it.
  2. Lift one foot and stand on the other.
  3. Hold for 10 seconds, then set your foot down.
  4. Repeat 10 to 15 times.
  5. Switch legs and repeat 10 to 15 times.

Heel-to-Toe Walk

If you feel unsteady, do this one next to a wall so you can steady yourself.

  1. Place the heel of one foot just in front of the toes of the other foot, so they touch or nearly touch.
  2. Raise your arms out to your sides at shoulder height.
  3. Pick a spot ahead of you and keep your eyes on it.
  4. Step forward, placing your heel just in front of the toes of your other foot.
  5. Keep going for 20 steps.

Balance Walk

  1. Raise your arms out to your sides at shoulder height.
  2. Pick a spot ahead of you and keep your eyes on it.
  3. Walk in a straight line, one foot in front of the other.
  4. As you walk, lift your back leg and pause for 1 second before stepping forward.
  5. Keep going for 20 steps.

NIA notes you can later try looking side to side as you walk, but skip that if you have inner-ear problems.

Back Leg Raise

  1. Stand behind a sturdy chair, holding on for balance.
  2. Slowly lift one leg straight back. Don’t bend your knee or point your toes, and try not to lean forward.
  3. Keep the knee of your standing leg slightly bent.
  4. Hold for 1 second, then slowly lower your leg.
  5. Repeat 10 to 15 times, then switch legs.

Side Leg Raise

  1. Stand behind a sturdy chair, holding on for balance.
  2. Slowly lift one leg out to the side. Keep your back straight and your toes pointing forward.
  3. Keep the knee of your standing leg slightly bent.
  4. Hold for 1 second, then slowly lower your leg.
  5. Repeat 10 to 15 times, then switch legs.

Sit-to-Stand (Chair Rise)

The CDC’s chair rise exercise strengthens the muscles in your thighs and buttocks.

  1. Sit near the front edge of a sturdy chair. Keep your feet flat on the floor, about shoulder-width apart.
  2. Rest your hands lightly on the seat beside you. Keep your back and neck straight, with your chest leaning slightly forward.
  3. Breathe in and lean forward, shifting your weight onto the front of your feet.
  4. Breathe out and slowly stand up, using your hands as little as you can.
  5. Pause for one full breath.
  6. Breathe in and slowly lower yourself back down. Don’t drop into the chair.
  7. Breathe out. Repeat 10 to 15 times.

The goal over time is to stand with little or no help from your hands. If 10 is too many at first, start with fewer.

Making It a Little Harder Over Time

As the exercises get easier, NIA suggests a gradual step-up for the exercises where you hold the chair:

  1. Hold on with both hands.
  2. Then try holding on with just one hand.
  3. When you feel steady, use just one finger.
  4. Later, try without holding on, with the chair still right there.

NIA also mentions trying the exercises with your eyes closed, but only once you’re truly steady on your feet.

What About Tai Chi?

NIA lists tai chi as a balance activity. It describes tai chi as a kind of “moving meditation” with slow, gentle, precise movements and deep breathing.

MedlinePlus also says tai chi can help healthy adults build balance. Yoga and dancing are other options NIA mentions.

NIA also suggests looking for a group class at a local gym, recreation center, or senior center to help you learn good form.

How to Fit It Into Your Day

You don’t need a long workout. Small moments count.

  • Use everyday moments. MedlinePlus suggests practicing sitting down and standing up without using your hands. Some people also practice balancing on one foot while waiting in line. Do this only with something sturdy within reach.
  • Pair it with a habit. Try a few leg raises at the kitchen counter while the coffee brews.
  • Space out strength days. NIA suggests not working the same muscles two days in a row, to give them time to recover.
  • Mix it up. Walking, dancing, gardening, and tai chi can count toward more than one type of activity.

Safety Tips

Keep these tips from NIA and MedlinePlus in mind every time:

  • Check with your doctor first if you haven’t had regular checkups or have a health condition. Ask if any exercises should be changed for you.
  • Always have support nearby. Use a sturdy chair, a counter, a wall, or a helper.
  • Go slowly. Slow, steady movements help prevent falls.
  • Stop if something feels wrong. Stop if you feel pain, dizziness, chest pain or pressure, nausea, or trouble breathing.
  • Don’t lock your joints. Keep your knees and elbows slightly bent.
  • Drink water when you exercise, unless your doctor has told you to limit fluids.

A little soreness after exercise can be normal. But exercise shouldn’t hurt or leave you feeling really tired.

When to Talk to a Doctor or Physical Therapist

Reach out to your doctor or a physical therapist if:

  • You have had a fall, even if you weren’t hurt. The CDC notes that fewer than half of people who fall tell their doctor.
  • You feel pain, dizziness, or trouble breathing during or after exercise. MedlinePlus says to stop and talk with your provider before continuing.
  • You aren’t sure whether a movement is safe for you.
  • A health condition makes it hard to be active. Your doctor can help you find what you can do.

A physical therapist can also tailor exercises to your body and show you good form.

This article is general information, not medical advice. Talk to your doctor or pharmacist about your own health.

Sources

Similar Posts