Exercises To Improve Balance For Seniors And The Elderly

Dynamic Walking

Exercises to improve balance in seniors and the elderly should work on static or “standing” balance and dynamic or “moving” balance. I have made a great balance video that is fun and easy to do.

All you need is a open space to walk and a sheet of paper to read, comfortable loose fitting clothing, and a pair of smooth bottom shoes to wear so you won’t catch your feet. Read on then give it a try.

Learning to keep  your center of gravity over your ankles at all times when standing or walking is vital in helping to reduce the risk of falls.

Processing time

As we age, it takes longer to process information as we move about during our daily activities. This will be evident many times in our ability to balance ourselves when reaching down to pick up a shoe, stepping around the coffee table, or getting out of bed.

This short amount of delay in deciding how to reach or position our legs many times can lead to a stumble or fall. Practicing looking around as we walk will give us the confidence and stability we need to safely move about during the day.

These exercises to improve balance series is the most difficult because head turning and walking stresses many balance systems in your body. Try this exercise first holding on to a stable family members hand or your kitchen counter.

That’s right… yell into the kitchen for uncle Charlie to come and help you with these exercises. He is very strong and can hold your hand as you walk from one end of your living room to the other.

Uncle Charlie

Stop if dizzy

Remember, if you get dizzy performing these exercises, please sit down and take a break…grab a glass of water and relax.

Do some deep and slow breathing, and fix your gaze on an object at eye level. Feel better? Great, now take it slowly.

By performing these exercises to improve balance everyday, you will gradually feel more confident and stable.

If you have been using a walker, as your balance improves, try using a cane to help keep you stable. Make sure you can perform this exercise safely before attempting it on your own. Good Luck!

Purpose of this exercise

This exercise helps us improve our ability to scan from left to right while we are walking. This skill is vital in helping to avoid tripping over objects in our home.

Trains our vestibular system to expect head movements when we walk from one place to another, reducing the risk of getting off balance.

Exercise #1: How to do it

Step 1

Stand at one end of your living room.


Step 2

Begin walking while slowly turning your head from left to right. Repeat several times.


Exercise #2:  How to do it

Step 1

Now stand with a sheet of paper in your hand.


Step 2

Begin walking and try turning your head while reading the paper. Repeat several times.



Breathe normally, in through the nose and out through the mouth.


Wear smooth bottom shoes to avoid snagging your tennis shoe on the rug.Stand with ribs lifted, shoulders back and down. If you get dizzy, stop.

Try this in the kitchen holding on to the counter to start, then move into the living room when you get more confident.

Take it up a notch

Try actually reading something from the paper while walking and turning your head. Hold the sheet of paper in both hands while walking. Hold a sheet of paper in each hand and look from right to left at each paper while walking.

How to do Dynamic Walking

How to do Dynamic Walking

More Balance Exercises

1. Single limb stance

2. Eye tracking

3. Clock reach

4. Staggered stance

5. Single limb with arm

6. Balancing wand

7. Knee marching

8. Body circles

9. Heel to toe

10. Grapevine

11. Stepping

12. Dynamic walking

Resources Prevent Falls