Balance quietly fades if you don't use it, and it comes back when you train it. A few minutes a day, holding onto the kitchen counter, is enough to start.
Written by Vita Globe Editorial Team | Reviewed against CDC guidance and Cochrane evidence
Do balance exercises actually help prevent falls?
Yes. A Cochrane review of 108 trials found exercise reduced the rate of falls in older adults living at home by about 23%, and balance and functional exercises alone reduced falls by about 24%[1]. The CDC recommends older adults include balance activities, like walking heel to toe, alongside aerobic and strength work[2].
Caveat: If you've already fallen, feel dizzy, or take medicines that affect balance, talk to your doctor. A physical therapist can tailor a program.
Sources: Cochrane (falls) · CDC · CDC falls data · Verified 2026-09-28
In this article
Why does balance matter more after 50?
Falls are common and serious. According to the CDC, more than one in four older adults falls each year, and falling once doubles the chance of falling again[3]. Falls are also the cause of most of the roughly 319,000 hip fracture hospitalizations among older adults each year[3].
Balance relies on strong legs, flexible ankles, good reaction time and practice. All of those can be trained.
What does research say about exercise and falls?
The Cochrane review pooled 108 randomized trials with more than 23,000 participants, average age 76. Overall, exercise programs reduced the rate of falls by about 23%, with high-certainty evidence[1].
| Type of exercise | Reduction in fall rate |
|---|---|
| Balance and functional exercises | About 24% |
| Multiple types combined (balance + strength + functional) | About 34% |
| Tai chi | About 19% |
The takeaway: combining balance with strength work seems to give the biggest payoff[1].
What are simple balance exercises to do at home?
Stand next to a sturdy counter or chair. Start by holding on with both hands, then one hand, then fingertips, then hands hovering.
- Heel-to-toe stand: put one foot directly in front of the other. Hold 10 to 30 seconds, switch.
- Heel-to-toe walk: walk 10 to 20 steps in a straight line, heel touching toe, as the CDC suggests[2].
- Single-leg stand: lift one foot a few inches. Hold up to 30 seconds, switch.
- Sit-to-stand: stand up from a chair without using your hands, 8 to 10 times. It's both strength and balance[2].
- Heel and toe raises: rise onto your toes, then rock back onto your heels, 10 times.
- Side steps: step sideways along the counter, 10 steps each way.
Do this 10-minute set most days. When it gets easy, try it with eyes closed (still holding on) or standing on a cushion.
How does strength training help balance?
Weak hips and thighs make it harder to catch yourself when you trip. The NSCA's position statement on older adults highlights resistance training for improving physical function in older adults, including those dealing with frailty[4]. Our guide to strength training after 40 has a simple twice-a-week routine, and calcium, vitamin D3 and K2 covers the nutrition side of bone health.
The honest summary
- More than one in four older adults falls each year.
- Balance exercises alone cut fall rates by about a quarter in trials.
- Combining balance with strength training works best.
- Start holding on, and progress slowly.
How do you practice balance safely?
- Always have something sturdy within reach.
- Clear the area of rugs and clutter.
- Wear supportive shoes, or practice barefoot on a non-slip surface.
- Stop if you feel dizzy.
- Get vision checked and review medicines with your doctor, since both can affect balance.
If you're over 50, our post on multivitamins after 50 looks at the nutrients that tend to matter more with age.
Our option
Vita Globe Strength & Mobility Bundle
Two gummies, one simple routine: Turmeric, Ginger & Black Pepper (250mg turmeric extract standardized to 95% curcuminoids, 12mg ginger root extract and 100mcg black pepper extract per 2-gummy serving) and Magnesium Citrate (70mg magnesium per serving, 17% DV). Suggested use is 2 of each daily, turmeric preferably with a meal. It's a small extra alongside the exercises above, not a substitute for balance and strength training.
Frequently asked questions
How long does it take to improve balance?
Many people notice steadier movement within a few weeks of regular practice. Programs in fall-prevention trials typically ran for months[1].
Can you improve balance at any age?
Yes. The Cochrane review's participants averaged 76 years old, and exercise still reduced falls[1].
Is tai chi good for balance?
Tai chi reduced the rate of falls by about 19% in the Cochrane review[1].
How long should I be able to stand on one leg?
There's no single target for everyone. Work up gradually toward 30 seconds per leg while holding on for safety.
Should I do balance exercises every day?
Short daily practice is safe for most people and helps build the habit. The CDC recommends balance activities as a regular part of older adults' routines[2].
Sources
- Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019;1:CD012424. doi:10.1002/14651858.CD012424.pub2
- Centers for Disease Control and Prevention. Physical activity guidelines for older adults. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
- Centers for Disease Control and Prevention. Older Adult Falls: Facts and Stats. https://www.cdc.gov/falls/data-research/facts-stats/index.html
- Fragala MS, Cadore EL, Dorgo S, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res. 2019;33(8):2019-2052. doi:10.1519/JSC.0000000000003230
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
