Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Balance and preventing falls
Best exercise for balance and preventing falls
By the Exercise Explorer team. Last updated 13 November 2026.
Balance and leg strength tend to decline with age, and falls are a leading cause of injury in older adults. Regular balance and strength practice is a standard recommendation. These are the options we rate well, and how to start safely.
Read this first. If you have fallen, feel unsteady or have dizziness, ask your GP about a falls assessment before starting. Always practise next to a sturdy support. This is general information, not medical advice.
The short answer
- The WHO recommends balance and strength work on three or more days a week for adults aged 65 and over.
- A 2026 pooled analysis of 14 trials (857 older adults with long-term conditions) found that exercise improved one-leg stance time (by about 5 seconds) and the Timed Up and Go test (by about 0.8 seconds). The gains were modest and their clinical importance uncertain.
- A class or programme with an instructor is a safe way to start.
- Practise next to a sturdy surface and stop if you feel dizzy.
The best exercises for balance and preventing falls
Balance Training
Single-leg stands, heel-to-toe walking and beams.
Strength and Balance Class
Community class for older adults, often NHS-linked.
Tai Chi
Slow, flowing movements for balance and calm.
Strength for Older Adults
Light-to-moderate weights to preserve muscle and bone.
Resistance Band Training
Full-body workouts with elastic bands.
Otago Exercise Programme
Home programme proven to reduce falls in older adults.
Chair Yoga
Seated and supported yoga for limited mobility.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
Regular walking keeps you steady on your feet.
30 min × 5/wkEffort ●○○○○Free - 2Balance TrainingModerate evidence
Standing on one leg, heel-to-toe walking and weight shifts, with support nearby.
10 min × 5/wkEffort ●○○○○Free - 3Strength and Balance ClassModerate evidence
A class gives progression, safety and company.
60 min × 2/wkEffort ●●○○○Low cost - 4
- 5Strength for Older AdultsModerate evidence
Strong legs are key to balance. Sit-to-stands and step-ups are core moves.
40 min × 2/wkEffort ●●○○○Low cost - 6Resistance Band TrainingModerate evidence
Gentle leg and hip strength work.
30 min × 3/wkEffort ●●○○○Low cost - 7Otago Exercise ProgrammeLimited evidence
A strength and balance programme widely used for fall prevention. We found no trials we had read in full.
30 min × 3/wkEffort ●○○○○Free - 8Chair YogaLimited evidence
Stretching and body awareness if standing is hard.
30 min × 3/wkEffort ●○○○○Low cost
What to avoid or go slowly with
- Practising balance without a support nearby until you are confident.
- Rushing. Move slowly and stop if dizzy.
- Slippery footwear or uneven floors. Wear flat, supportive shoes.
- Ignoring new dizziness, falls or near-falls. Mention them to your GP.
- Doing too much at once. Short sessions most days work better.
How to start balance exercises: a gentle first week
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute walk, plus 2 minutes of standing weight shifts holding a worktop.
- Day210 minutes of sit-to-stands and seated leg lifts.
- Day3A 10 to 15-minute walk, plus balance practice at the sink.
- Day4Rest.
- Day5Heel raises and side steps holding a worktop.
- Day6Tai chi or a class, if available.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: how steady did you feel?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- A fall with severe pain, a head injury, or inability to get up or bear weight
- Chest pain, severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- A fall or repeated near-falls.
- Dizziness, especially when standing up.
- New leg weakness or numbness.
- A fear of falling that stops you doing things.
What the research says
The WHO 2020 guidelines recommend that adults aged 65 and over do multicomponent physical activity that emphasises balance and strength training on three or more days a week.
A 2026 pooled analysis of 14 trials (857 community-dwelling older adults with long-term conditions) found that exercise improved one-leg stance time by about 5 seconds and the Timed Up and Go test by about 0.8 seconds, with larger gains in people with musculoskeletal conditions and with balance training. The gains were modest and their clinical importance uncertain.
A 2026 review of 171 publications found that evidence for tai chi was most consistent for improving balance, among other outcomes.
We found no trials we had read in full of the Otago programme itself, although it is widely used for falls prevention.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the best exercise for balance?
A mix of balance practice, leg strength work and tai chi is commonly advised. A supervised class is a good start.
Can exercise prevent falls?
Balance and strength exercise is widely used to reduce fall risk. A 2026 pooled analysis found modest improvements in balance measures, though it cannot guarantee you will not fall.
How do I improve my balance at home?
Practise standing on one leg and heel-to-toe walking next to a worktop, and do sit-to-stands to strengthen your legs.
How often should I do balance exercises?
The WHO recommends balance and strength work on three or more days a week for older adults.
Is tai chi good for balance?
A 2026 review found evidence for tai chi was most consistent for improving balance, among other outcomes.
What if I am afraid of falling?
Start seated or with strong support, consider a class and talk to your GP about a falls assessment.
When should I see a doctor?
Get urgent help after a fall with severe pain or head injury. See a GP for repeated falls, dizziness or new weakness.
Sources
- Effects of exercise therapy on balance, functional performance, and fall-related outcomes in community-dwelling older adults with chronic conditions: a systematic review and meta-analysis. Frontiers in Immunology, 2026. doi.org/10.3389/fimmu.2026.1918701
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061