Balance exercises: why they matter and how to start
Key points
- The CDC (US) says balance activities help prevent falls, and falls can cause injuries such as broken bones.
- The CDC (US) says adults 65 or older need balance activities as part of a weekly mix.
- ODPHP (US) says to start slowly if you have not been active, and you can build up over time.
- MedlinePlus (US) says balance problems can be a sign of other health problems, so see your doctor.
Why it matters at this age
The CDC (US) says balance activities help prevent falling. Fewer falls means a lower risk of injuries, such as broken bones. The CDC also says that strengthening the muscles of the back, belly, and legs improves balance too. [1]
MedlinePlus (US) says a balance problem can leave you feeling unsteady. It names these problems as one reason people fall and get hurt, for example with a broken hip. [2]
How often
The CDC (US) says adults 65 or older need a mix of three kinds of activity each week. The three are aerobic activity, muscle-strengthening activity, and balance activity. The CDC page does not give a separate number of days for balance activity. [1]
WHO (international) advises that adults with poor mobility do physical activity to improve balance and prevent falls on 3 or more days a week. [3]
How to start: beginner
For people who have not been active in a while, ODPHP (US) advises a slow start. It says that just 5 minutes of activity brings health benefits, and that more can be added as time goes on. MedlinePlus (US) gives the same message: begin slowly and work toward your goal. [4] [5]
ODPHP (US) suggests practicing standing on one foot. It says you can hold on to a chair if you feel unsteady. It also suggests tai chi, a mind-body exercise that improves balance. [4]
The CDC (US) lists walking backward, standing on one leg, and using a wobble board as examples of balance activities. [1]
How to start: intermediate
Our sources do not set out a separate intermediate level for balance exercises. They do speak about progressing. ODPHP (US) says more activity can be added as time goes on. MedlinePlus (US) says to start slowly and work up to your goal. [4] [5]
The sources also speak about mixing activities. ODPHP (US) says to get a mix of activity types. The CDC (US) says adults 65 or older need balance, aerobic, and muscle-strengthening activity each week. MedlinePlus (US) says that doing all the main types gives you more benefits. [1] [4] [5]
Safety
ODPHP (US) says that when you practice standing on one foot, you can hold on to a chair if you feel unsteady. It also says not to hold your breath during activity, because that can cause unsafe changes in blood pressure. [4]
When to see a doctor
MedlinePlus (US) calls it important to see your doctor about balance problems. It explains that they may point to other health problems, for example an ear infection or a stroke. [2]
ODPHP (US) advises telling your doctor about shortness of breath, chest pain, or unplanned weight loss. It also advises asking whether a medicine you take can change how your body responds to activity. [4]
MedlinePlus (US) advises asking your health care provider what is right for you. The CDC (US) adds that people with long-term health conditions may wish to discuss the kind and amount of activity with a professional. [1] [5]
Sources
- CDC (US): What Counts as Physical Activity for Older Adults (opens in a new tab). Published December 4, 2025.
- MedlinePlus (US): Balance Problems (opens in a new tab). Last updated November 16, 2025.
- WHO (international): Be healthy, be mobile: physical activity (opens in a new tab). Read on November 5, 2026.
- ODPHP (US): Stay Active As You Get Older: Quick Tips (opens in a new tab). Last updated October 2, 2026.
- MedlinePlus (US): Exercise for Older Adults (opens in a new tab). Last updated July 15, 2024.
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