Eight simple moves you can do at a kitchen counter, how often to do them, and how to stay safe while you practice.
Good balance is what lets you carry laundry down the stairs, step off a curb or turn around quickly without a second thought. The good news is that balance responds to practice at any age. This guide walks you through eight simple balance exercises for seniors that you can do at home with a kitchen counter and a sturdy chair. HipTrain wrote it. We're a live online personal training service, and our coaches teach these moves every day, but please check with your doctor before you start, especially if you've fallen recently.
The best balance exercises for seniors are simple ones you can do near something sturdy: standing on one foot, the heel-to-toe walk, weight shifts, walking sideways, and standing up from a chair. The National Institute on Aging (NIA) suggests about three sessions of balance work a week, and the CDC lists balance activities as part of every older adult's weekly plan. Start holding on with both hands, then one hand, then a fingertip, and only let go when you feel steady.
The CDC reports that more than one in four older people falls each year. Balance exercises help you react faster when you trip, and the NIA says that, like strength work, they help prevent falls and fall-related injuries.
The CDC's guidelines for adults 65 and older ask for three things each week: about 150 minutes of moderate activity like brisk walking, muscle-strengthening work on at least 2 days, and activities that improve balance, such as walking heel to toe or standing up from a seated position. Balance and strength go together. Stronger legs and hips make every balance exercise easier, which is why our guide to leg exercises for seniors is a good companion to this one.
Do these in order. For each one, the NIA's progression works well: hold the counter with both hands, then one hand, then one fingertip, then (only when you're truly steady) no hands, with the counter still right there.
Stand facing the counter with your feet hip-width apart. Slowly shift your weight onto your right foot and let your left foot feel light. Hold for a few seconds, then shift to the left. Repeat 5 to 10 times each side. This teaches your body where its center is.
Standing on one foot is one of the balance exercises the NIA names. Hold the counter and lift one foot an inch or two off the floor. Hold for up to 10 seconds, then switch. Work up to 10 to 15 seconds on each side. Keep your standing knee soft, not locked.
Both the CDC and the NIA list the heel-to-toe walk. With one hand on the counter, place the heel of one foot directly in front of the toes of the other, like walking on a tightrope. Take 10 slow steps along the counter, then turn carefully and come back. Look ahead, not at your feet.
Walk slowly along the counter, raising your arms out to your sides at shoulder height if that feels steady. Lift your back knee and pause for a moment before each step. Ten steps each way is plenty to start.
The NIA also suggests walking sideways or backward. Facing the counter, step sideways to the right for 10 steps, keeping your toes pointing forward, then come back to the left. Walking backward is harder; save it for later and keep a hand on the counter.
Practicing standing up from a sitting position is on both the CDC and NIA lists, and it builds leg strength at the same time. Sit near the front of a sturdy chair with no wheels, feet flat. Lean forward slightly and stand up, using your hands on your thighs or the armrests if you need to. Sit back down slowly. Do 5 to 10.
Hold the counter and slowly rise onto your toes, then lower your heels with control. Do 10. Strong calves help you catch yourself if you start to tip forward.
Stand on your left foot holding the counter with your left hand. Imagine you're standing in the middle of a clock. Point your right arm to 12 o'clock, then 3, then 6, keeping your trunk tall. Switch sides. If this feels wobbly, keep both feet down and just reach.
This is an example only. Fit balance work into short sessions, often right after strength exercises, and aim for about three a week as the NIA suggests.
Tai chi and yoga also count as balance activities, according to the NIA. Many people like them because they feel more like a class than a workout.
Progress one thing at a time, and only when the current level feels easy for a week or two:
Never close your eyes or take away your support on your own if you've had falls. That's the kind of step a coach should watch.
Balance work is safest when someone is watching. The NIA even suggests scheduling a session or two with a personal trainer to learn good form. On a video call, a coach can see your feet, knees and hips, tell you where to put your hands, and tell you when to touch down before you wobble too far. They also know when you're ready for the next level, which is hard to judge on your own.
That's what HipTrain does. You train live, 1-on-1 over video with the same certified coach, from your living room. Here's how one member describes it:
"I LOVE my trainer! He is leading me to improve my stamina and balance after hip replacement at a cost I can afford. Also I appreciate the ease of adjusting our schedule and that he is ok with 30 minute sessions." (Helene B., Google review)
Plans start at about $14 for a 30-minute session, and your first session is free with no credit card:
To see what coached balance work looks like week to week, read our page on balance training with a live coach, or our guide for seniors.
Where HipTrain isn't the right fit: if you need someone to physically steady you to stand or walk, or you're still in physical therapy after surgery, in-person care is safer for now. We don't offer in-person sessions. We're also small, with 29 App Store ratings and a handful of featured coaches.
The NIA suggests about three sessions of balance exercises a week. Ten to fifteen minutes is enough, and you can tack it onto the end of a walk or a strength session.
Many people find it does with regular practice. The CDC includes balance activities in its guidelines for all adults 65 and older, with no upper age limit. Start where you are, holding on as much as you need.
Weight shifts and sit-to-stands with both hands on a counter or chair are gentle starting points. Add standing on one foot once those feel easy.
Talk with your doctor first. They may want to check your medicines, vision or blood pressure, or suggest physical therapy. Once you're cleared, practice with support close by, and consider having someone watch, in person or on video.
No. A sturdy counter or chair without wheels and a clear patch of floor are all you need.
Want someone to watch your form and keep you safe? Try your first HipTrain session free. No credit card needed.
We checked these guidelines in October 2026. Guidance changes, so confirm with your doctor what's right for you.