Hi again, Álvaro here.
Many of my older patients tell me they are afraid of falling. This fear often gets stronger after the age of 70 — and that’s completely normal. A fall can affect both your confidence and your daily life.
But here’s the good news: balance can be trained at any age. Your body can always improve, no matter how old you are. You just need the right exercises and a little patience.
Here are five simple balance exercises I often recommend at NordicFysio. You can do them at home, and you don’t need any special equipment.
1. Heel-to-toe walk
Like walking on a line.
Place the heel of one foot directly in front of the toes of the other foot. Walk forward slowly, one step at a time. Try to look forward, not down.
✅ Good for: balance, foot strength, and focus
🕒 Tip: Take 10 steps forward, then turn and walk back.
2. Sit-to-stand
Practice getting up without using your hands.
Sit in a stable chair with your feet flat on the floor. Cross your arms in front of your chest if you can. Stand up slowly, then sit down with control.
✅ Good for: leg strength, core control, and confidence
🕒 Tip: Start with 5 times, build up to 10–15.
3. One-leg stand
A small challenge that helps a lot.
Stand near a counter or table. Lift one foot a few centimeters off the floor. Hold for up to 10 seconds. Then switch legs. Hold on for support if needed, and let go when you feel ready.
✅ Good for: balance, hips, and leg muscles
🕒 Tip: Try 3 times on each leg, increase the time slowly.
4. Marching in place
A gentle warm-up that helps with coordination.
Stand tall with your feet hip-width apart. Lift your knees one at a time, like marching. Move your arms gently if you like. You can stand near a wall or chair for support.
✅ Good for: hips, knees, coordination, and rhythm
🕒 Tip: Start with 30 seconds, work up to 2 minutes.
5. Wall push-ups
Upper body strength helps with posture and balance too.
Stand in front of a wall. Place your hands flat at shoulder height. Step back a little, then bend your arms to bring your chest toward the wall. Push back to the starting position.
✅ Good for: arms, shoulders, and posture
🕒 Tip: Try 8–10 push-ups to begin with.
Getting Started:
📌 Start small. Just 5 minutes a day is enough in the beginning.
📌 Be consistent. Balance improves with practice — try to do it every day.
📌 Listen to your body. It’s okay to feel challenged, but you should never feel pain.
📌 Want a personal plan? At our Strength & Wellness Gym, part of NordicFysio, we can help you with a custom balance program that fits your level and your goals
Feel free to reach out if you want to get started safely.
Stay steady,
Álvaro
Physiotherapist, NordicFysio