Balance Training

12-week starter plan

Short daily practice near a support.

1. Week 15 days a week, 10 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
2. Week 25 days a week, 11 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
3. Week 35 days a week, 12 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
4. Week 45 days a week, 12 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
5. Week 57 days a week, 13 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
6. Week 67 days a week, 14 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
7. Week 77 days a week, 15 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
8. Week 87 days a week, 15 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
9. Week 97 days a week, 16 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
10. Week 107 days a week, 17 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
11. Week 117 days a week, 18 minutes: one-leg stands, heel-to-toe walking and sit-to-stands
12. Week 127 days a week, 18 minutes: one-leg stands, heel-to-toe walking and sit-to-stands

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 2.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Free Approximate UK prices.

• A sturdy worktop or chair
• Flat shoes or bare feet
• A timer

Frequently asked questions