Pain Free Working

11 Balance Exercises to Do in the Office

Many people usually take balance for granted. It’s natural for a majority of individuals, but for some, it doesn’t come naturally. There are also times when an individual can have great balance in their youth, but as they reach an old age, they slowly lose balance and stability. Luckily, there are balance exercises that anyone at any age can do anytime, everyday. Doing these exercises can help improve balance, at your current age or any given time. 

What is Balance in Exercise?

Often, individuals neglect to do balance in their fitness training. Balance is when a person has the ability to control the position of their body, whether it is stationary or in motion. Along with endurance, flexibility, and strength training, balance is also a key component of fitness. Improving balance improves coordination and strength, allowing a person to move more freely throughout their day. 

Having balance also helps prevent falls. If you’re an older adult, expert advice recommends doing balance exercises to avoid falls or other serious injuries. These workouts can also aid any adult who has weight problems or obesity, since their weight is not always evenly distributed throughout their body.

How Do You Improve Poor Balance?

To improve your balance, it’s good to do balance activity, exercises, and training. These exercises help strengthen the muscles that keep you upright, including the legs and core. Balance exercises can improve stability and help prevent falls. 

Some balance exercises can be intense, while others are as simple as doing a standing position for a few seconds. Some exercises can also be used with equipment that can force your body to stabilize itself. Balance exercises can be done as often as you like, at any time of the day.

How can I Improve my Balance at Home or in the Office?

If you don’t have the time to hit the gym for workouts or a strength training activity, don’t worry, you can still improve balance at home or even at the office! Balance training workouts are often simple, easy, and gentle for the body to follow. 

While the majority of these exercises do not need any kind of equipment, you can challenge your balance better with the use of tools such as Bosu ball or a balance board. If you don’t have access to a Bosu ball but you have a yoga mat at home, you can create the same effect by loosely rolling your mat. 

Tightrope Walk

This activity can help improve balance, posture, and your core muscles. To do this, simply stand up straight and hold your arms straight out from your sides, making them more parallel to the floor. Next, walk in a straight line, pausing for one or two seconds every time you raise one of your feet off the ground. Take about 15 to 20 steps, pause, and repeat the activity. 

Side Leg Raises

To do this, stand with your feet hip-width apart and place your hands on your hips. Next, lift your right leg up and to the side of your body, holding the position for up to 30 seconds or more — as long as you can. Return your right leg back on the ground, and repeat the motion with your left leg. To complete this exercise, do ten times on each side. 


For this exercise, you would need to use a step that has a railing or a step that’s near a wall to act as a support. First, step up with your right leg, and then bring your left leg up to join it. Step down again and return to the start position. To build your balance, step up and down slowly in a controlled manner. Perform up to 5 steps with each leg.

Standing on One Leg

Here’s a balance exercise for seniors. Start by standing with your feet close to each other. Hold onto a chair or the wall with a hand if needed. Slowly lift your left knee up to bring your foot off the ground. Keep your hips level and keep a slight bend on the other side. Hold for about 30 seconds. Next, put your left foot back on the ground and repeat on the other side. 

Heel Raises

This exercise is good for strengthening the ankle and knee joints, as well as providing a stable gait. Start by standing upright with your feet hip-width apart. Raise both of your heels at the same time. This allows you to balance on your toes; hold for a few seconds and gently lower your heels back to the ground. Repeat this for at least ten more times. 

Simple Grapevine

This involves walking sideways by crossing one foot over the other. Start by crossing your right foot over your left, and then bring your left foot to join in. Attempt about 5 cross-steps on each side. You may also place your fingers against the wall for more stability. 

Heel-to-Toe Walk

Begin by standing upright. Place your right heel on the floor directly in front of your left toe. Next, do the same with your left feet. Make sure that you are looking forward at all times as you do this exercise. If needed, you can put your fingers against the wall for stability. Try to perform at least 5 heel-to-toe steps.

Sideways Walking

Start by bending your knees slightly as you stand with your feet together. Step sideways in a slow and controlled manner, moving one foot to the side first. Next, move your other foot to join it.

Heel Taps

Here’s another core strength exercise for a better balance. You’ll need a mat or a clean floor for this one. First, lie down on your back with your hands under your butt, your knees bent, and feet lifted into a tabletop pose. Flex your feet and slowly lower them to the ground under your heels barely touch the floor. As you squeeze your abs, lift your feet back up to the tabletop pose. Repeat for 45 seconds.

In-Place Marches

This exercise is a low-impact way to improve balance problems and coordination. Stand upright with your feet hip-width apart. Lift one knee until your thigh is parallel to the ground, or as close as to parallel that you can get without compromising your posture. Pause, then slowly put your foot back on the floor. Alternate between your right and left legs by performing ten marches all in all on each leg. By slowly lifting one leg at a time, you’re forcing yourself to become comfortable on only one foot.

Dead Bug

The dead bug is a pretty challenging balance training workout. This challenges the deep core muscles and improves stability conditions. For this, you need a Bosu ball or your rolled up mat. Sit down in front of the bull’s eye center of the ball or the center of your mat, placing your soles wide and stable on the floor. 

Slowly lower your back until you are laying on the ball or mat with your lower back on or slightly in front of the bull’s eye. Draw your abdominals in toward your midline and reach your arms out wide. Slowly lift one leg at a time, keeping them wide so that your arms and legs resemble a dead bug.

As we’ve mentioned before, these balancing exercises can be done anytime, anywhere! You can even do the simple moves while you’re waiting in line at the grocery or store. They’re that simple and easy. We hope that these tips were able to help improve your balance conditions. If you’re looking for more fitness tips and routines, check out our array of exercises.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.