Balance

Improve stability to stay steady and prevent falls.

Infographic showing four activity types: aerobic activity to get your heart beating faster; strength training at least 2 days a week; balance activities; and flexibility training 2–3 days a week. Center text: ‘Get moving with at least 150 minutes of moderate‑intensity activity per week.What are Balance Activities?

Balance activities help you stay steady while standing or moving. They help your body control movement and reduce the chance of falling.

Why do Balance Activities Matter?

Good balance helps with walking, climbing stairs, and getting in and out of chairs. Balance activities are especially important for older adults and anyone at risk for falls. Benefits of balance activities also include:

  • Better coordination
  • More confidence with movement
  • Improved stability during daily activities

Activities that Improve Balance

  • Standing on one foot
  • Walking heel to toe
  • Shifting weight from side to side
  • Tai chi or yoga
  • Chair or wall supported balance activities
  • Wheelchair or mobility‑device balance activities

How Much Balance Activity is Needed?

Balance activities are important for all ages:

  • Preschool Children (ages 3 to 5): Encourage activities that build balance during play, like hopping on one foot, skipping, and riding a bicycle or tricycle.
  • Children and Teens (ages 6 to 17): Build balance through play, sports, and active movement.
  • Adults: Include balance activities regularly as part of a weekly routine.
  • Older Adults (ages 65+): Do balance activities 3 or more days each week to help prevent falls.

Getting Started

  • Practice standing on one leg for 10-20 seconds at a time.
  • Walk heel-to-toe in a straight line.
  • Practice getting up from a seated position to a standing position.

Safety Tips

  • Build difficulty over time.
  • Practice for short periods.
  • Clear the area around you.
  • Use support when needed, like a chair or wall.

Articles

Learn how to improve balance and stability and reduce fall risk through MSU Extension’s articles.

Videos

Follow along with exercise videos designed to improve balance and coordination.

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