Improving balance: simple steps you can start today

Wobbling while getting out of a chair or feeling unsteady on stairs is common — but you can get better with targeted practice. Improving balance doesn’t need fancy equipment. Small, regular habits and a few focused exercises make a big difference.

Simple exercises to start

Try these basic moves first. Do them near a chair or wall for safety. Aim for 3 sessions per week and add time or difficulty as you improve.

Single-leg stand: Stand next to a chair, hold for support, lift one foot and balance on the other for 20–30 seconds. Repeat 3 times per leg. Progress by reducing hand support, then closing your eyes once you’re steady.

Heel-to-toe walk: Walk in a straight line placing the heel of one foot directly in front of the toes of the other. Take 20 steps forward, turn, and repeat. This improves gait and coordination.

Tandem stance on foam: Stand with one foot in front of the other on a folded towel or foam pad for 20–30 seconds. This challenges your ankle and core stability. Do 2–3 sets.

Chair squats: Sit then stand from a chair without using your hands. Start with 10–15 reps to build leg strength — stronger legs equal better balance.

Gaze-stabilization (for dizziness): Hold a small target at eye level and move your head left-right while keeping your eyes on the target for 30–60 seconds. Repeat 2–3 times daily to help vestibular control.

Practical tips, safety, and progress

Combine strength, flexibility, and balance work. Focus on ankle, hip, and calf strength: heel raises, side leg lifts, and mini-lunges help a lot. Stretch tight calves and hips to improve foot placement and stability.

Make balance practice part of routine tasks: stand on one leg while brushing teeth or shift weight from side to side while washing dishes. Small bursts of training add up.

Wear supportive, low-heel shoes with good grip. Remove loose rugs, improve lighting, and add handrails where needed. Use a stable chair nearby when trying new moves.

Watch for warning signs: sudden dizziness, repeated falls, or new unsteadiness. These warrant a doctor or physical therapist visit. Some medications and vision issues affect balance — check with your clinician if anything changes.

Be consistent. Start slow, keep sessions short but regular, and gradually make exercises harder. Within weeks you should notice steadier steps and more confidence moving around.

If you want specific progressions or a safe home program, a physical therapist can customize exercises for your needs. Small, steady steps beat waiting for a perfect moment to start.