Simple Chair Exercises for Balance at Home: 6 Easy Moves for Adults 55+

There’s a chair in almost every room of your home. With a little know-how, that chair can also be a simple balance trainer.

You don’t need a gym, special clothes, or fancy equipment. The moves below come from free exercise guides by the National Institute on Aging (NIA) and the Centers for Disease Control and Prevention (CDC). Most take just a minute or two.

Why balance and leg strength matter

Falls are common as we get older. The CDC says more than one out of four people age 65 and older falls each year. Less than half of them tell their doctor. And falling once doubles your chances of falling again.

The good news is that many fall risk factors can be changed. Two of them on the CDC’s list are lower body weakness and difficulties with walking and balance. Those are exactly what these exercises work on.

The Physical Activity Guidelines for Americans also say that older adults should include balance activities in their week. The CDC gives examples like walking heel-to-toe and standing up from a sitting position. It also notes that stronger leg, back, and stomach muscles help balance, too.

Before you start: a few safety tips

Talk with your doctor before starting any new exercise, especially if you’ve had a fall, often feel dizzy, or have heart, joint, or blood pressure problems.

• Pick a sturdy chair with arms. NIA recommends a chair that is stable enough to hold you when you sit or lean on it. Set it on a bare floor, not a loose rug.
• Wear stable shoes that grip the floor.
• Warm up for about 5 minutes first. A walk around the house works fine.
• Move slowly and smoothly. Don’t jerk or bounce.
• Keep breathing. Breathe out as you lift and breathe in as you relax.
• Stop if you feel pain, dizziness, chest pain, or unusual shortness of breath.

The 6 moves

1. Sit-to-stand

This is the move you do every time you get out of a chair, so practicing it pays off.

1. Sit near the front of the chair with your feet flat on the floor, about hip-width apart.
2. Lean forward a little and press through your feet to stand up. Use your hands on the armrests if you need to.
3. Stand tall for a moment.
4. Sit back down slowly. Try not to “plop.”

Start with a few. The CDC suggests 8 to 12 repetitions as one set for strength moves, so work up to that over time.

2. Toe stand

1. Stand behind the chair, feet shoulder-width apart, holding on.
2. Slowly rise up onto your tiptoes as high as you comfortably can.
3. Hold for 1 second, then slowly lower your heels.
4. Repeat 10 to 15 times.

3. Back leg raise

1. Stand behind the chair, holding on.
2. Slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward.
3. Hold for 1 second, then slowly lower it.
4. Repeat 10 to 15 times, then switch legs.

4. Side leg raise

1. Stand behind the chair, holding on.
2. Slowly lift one leg out to the side. Keep your back straight and your toes facing forward.
3. Hold for 1 second, then slowly lower it.
4. Repeat 10 to 15 times, then switch legs.

For moves 3 and 4, keep a slight bend in the knee of the leg you’re standing on.

5. Stand on one foot

1. Stand behind the chair, holding on.
2. Lift one foot off the floor.
3. Hold for up to 10 seconds.
4. Repeat 10 to 15 times, then switch legs.

6. Heel-to-toe walk

This one isn’t done with the chair. Do it next to a kitchen counter or a wall so you can steady yourself.

1. Place the heel of one foot just in front of the toes of the other foot, so they touch or almost touch.
2. Pick a spot ahead of you and keep your eyes on it.
3. Take a step, putting your heel just in front of your other foot’s toes.
4. Repeat for 20 steps.

How to make it a little harder, safely

NIA suggests a simple way to build up over time:

1. Hold on to the chair with both hands.
2. When that feels easy, hold on with one hand.
3. Later, use just one finger for balance.
4. Only when you are very steady, try the move without holding on, with the chair still right in front of you.

There’s no rush. Moving to the next step after a few weeks is fine. So is staying with two hands for as long as you need.

Want a step-by-step plan?

If you like having a plan to follow, Module 1 of our Senior Steps System, the Progressive Strength & Balance Program, is a 24-week home plan for adults 55+. It starts with arm support and builds up slowly, with how-to steps for every exercise. It’s $39 on its own, or $89 for all three modules. You can see the programs here.

But you don’t need to buy anything to start. A sturdy chair and a few minutes, three times a week, is a great beginning.