Best Standing Exercises for Balance and Mobility
Feel Balanced Everyday with Standing Workouts
Doing balance and mobility exercises can help people of all ages reduce their risk of falls and stay active. This is especially important for those over 50. The Centers for Disease Control and Prevention (CDC) estimates there are 36 million falls each year in this age group.
Balance exercises can help your body respond faster and keep you on your feet. They will also build strength and aid in weight loss efforts. The best part is that you don’t need fancy equipment, a gym, or even a lot of time to improve your balance. You can do these standing exercises from the comfort of your own home in just a few minutes.
5 Best Standing Exercises for Improving Balance
Workout Instructions
This routine is a quick at home workout that will help support your balance. The only piece of equipment you might want for these simple exercises is a chair or wall, just in case you need to hold onto something. If you do need the support of the chair, don't grab and hold onto the back. Use just two fingers to help maintain your balance as you do the movement.
Also, doing balance exercises with bare feet is best, so leave those shoes off. Being barefoot allows you to activate the muscles in your feet to make them stronger.
Make sure to keep your core engaged during these exercises. Keep your lower body muscles tight to help maintain your balance. Do the movements slowly, keeping your weight on the supporting leg. Do each exercise for 45 seconds.
Alternating High-Knee Goalposts
Start with your feet shoulder-width apart. Your hands should be over your head with your arms straight like you're trying to touch the ceiling.
Raise your right knee up, maintaining your balance on your left leg. At the same time, pull your hands down until your elbows are parallel to the floor. Keep your hands open with the palms facing forward. Continue the exercise, alternating knees as you go.
Wide Side Steps
Stand with your feet together and your hands on your hips. Take a wide step to the right. Make the step as broad as possible. As you put your foot down, shift your weight to the center. Both feet should be flat before you start to move to bring your legs together.
Repeat the exercise, stepping wide to the left. The goal of this movement is to shift your weight from side to side, catching yourself with each broad step.
High Knee Step Backs
Stand with your left leg supporting your weight and your right knee slightly bent. Make sure you have plenty of room behind you because you are going to take a wide step backward. Your hands should be on your hips.
Pull your right knee up and then sweep it back. As your right foot touches the ground, shift your weight to balance on both legs. Take a brief pause, and then push your right leg forward again to bring the knee up in front of your body.
Do this exercise for 45 seconds on each leg. Complete the full 45 seconds on each leg before switching sides.
Airplane
Stand with your left leg supporting your body. Push your right leg back fully extended. At the same time, push your torso forward, keeping your back straight. You can keep your hands on your hips during this movement or hold them out like airplane wings to help maintain your balance. Hold for a second or two, maintaining your balance.
Try to do this exercise without letting your right leg touch the ground. Pull it forward and lift your torso back up to start, then push it back again right away to continue the movement.
Do 45 seconds on each side with this exercise.
High Knee Ab Rotations
Stand with your feet together and your hands on your hips. Lift your right knee up. At the same time, twist your torso to the right as far as possible. Turn your torso forward again and then lower your knee without letting your foot touch the floor.
If you feel a bit wobbling with this movement, go ahead and let your foot rest on the floor to regain your balance. You can also keep your arms out to the side to help with your balance.
Do 45 seconds on each leg.
Feel Balanced with Mighty
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized exercise and nutrition plans for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way.
