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
Take the first step towards a pain-free life — speak to our English-speaking physiotherapy team at NordicFysio on the Costa Blanca.