Stay Strong and Steady: Tips to Build Strength and Balance

Getting older increases your risk of falling, but strength training just two days a week can lower your risk. Building strength and balance doesn’t just help you stay on your feet — it also improves your overall health.

Here are a few strength and balance exercises to consider adding to your routine: 

• Chair Squats 

  • Stand in front of a sturdy chair with your feet shoulder-width apart. 

  • Slowly lower yourself to sit, then stand back up. 

  • Benefits: strengthens legs and improves stability. 

• Heel-to-Toe Walk 

  • Place one foot directly in front of the other, heel touching toe. 

  • Walk in a straight line for several steps, focusing on steady movements. 

  • Benefits: Improves balance and coordination. 

• Standing on One Foot 

  • Hold onto a sturdy surface for support, like a countertop. 

  • Lift one foot off the ground and hold for several seconds, then switch legs. 

  • Gradually try to hold longer as your balance improves. 

  • Benefits: Improves balance and stability.

• Wall Push-Ups 

  • Stand arm’s length from a wall, place your palms against it, and do several push-ups. 

  • Gradually try to do more repetitions and step your feet farther away from the wall as you get stronger. 

  • Benefits: strengthens arms and chest, and can help improve posture. 

Try these exercises you can do anywhere! Regularly practicing strength and balance is one of the most effective ways to reduce the risk of falling and getting injured. Start small and stay consistent — every effort counts and can help you feel more confident and steadier over time. [1] 

1. Four Types of Exercise Can Improve Your Health and Physical Ability. Centers for Disease Control and Prevention.