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Exercises to Improve Balance You Can Do in 45 Minutes

Balance is a fundamental aspect of our daily lives, influencing our mobility, coordination, and overall physical well-being. Balance improves your ability to navigate daily physical activity with more confidence and ease so dedicating just 45 minutes to specific balance exercises can significantly enhance your balance and stability.

Balance refers to your capacity to manage your body’s positioning in space, with your weight evenly distributed to remain upright. It encompasses two primary categories: dynamic and static balance. 

Dynamic balance pertains to maneuvering beyond the body’s support base while upholding posture control, whereas static balance involves preserving the body’s center of mass within its support base.

Enhancing both forms of balance is crucial, and achievable through specific workouts tailored to target each type.

What Balance Training Can I Do in 45 Minutes

Enhancing balance isn’t solely about standing on one leg; it involves strengthening various muscle groups with physical activity, stretching and training, improving proprioception (body awareness), and refining coordination. Incorporating a variety of workouts targeting different body parts can yield comprehensive benefits.

Engaging in balance exercises effectively targets core muscles, lower back, and leg strength. Integrating lower-body strength-training routines can further enhance overall balance.

You can immediately introduce basic balance training into your daily routine. Implementing this at home involves simple practices such as picking up dropped items while standing on a leg and lifting the other leg straight into the air behind you, engaging your abdominal muscles. 

Additionally, using a stability ball while working, studying, or watching TV can enhance balance. Another easy method is to stand on one foot while brushing your teeth. Switch sides halfway through for a balanced workout.

Persistence is key when tackling balance exercises. With consistent practice, these exercises gradually become more manageable and improve balance. Consider augmenting repetitions gradually as you gain proficiency. It can be beneficial to have someone supervise or assist you, especially when initiating these workouts.

Adaptability is crucial in tailoring exercises to suit your needs. Initiating on your nondominant side can aid in easing into the exercises, potentially making the second side more manageable. Balancing out both sides can involve doubling the workouts on your nondominant side. As you progress, challenge yourself by attempting these balance exercises with one or both eyes closed to further refine balance and coordination.

A personal trainer or physical therapist possesses the expertise to assess your balance and suggest personalized workouts aligned with your unique needs and objectives, ensuring safety during at-home practice. These skilled practitioners specialize in enhancing life quality by offering hands-on treatment, educating patients, and prescribing targeted movements to optimize physical well-being.

Why is Balance Important?

Understanding the significance of balance lies in its impact on daily activities, simplifying tasks like ascending stairs, carrying heavy loads, and swiftly changing directions. A fortified and steady foundation enhances coordination, facilitating smoother movements and greater agility in various activities, including sports.

Enhancing balance through training is beneficial regardless of age. Athletes often experience increased strength and power, while seniors utilize it to prevent fall-related injuries, preserving their autonomy. Moreover, fitness enthusiasts recognize its ability to enhance both workout performance and daily activities. Healthy postural alignment and proficient movement in everyday life are reliant on good balance.

The cultivation of strong balance is pivotal for overall health and fitness. It plays a crucial role in averting injuries and preventing falls, a particularly pertinent benefit for older adults and individuals coping with conditions like Parkinson’s disease, contributing significantly to sustaining independence.

Remaining mindful of posture and stability throughout the day is essential. Observing weight distribution between both feet and establishing a firm grounding by rooting weight into the feet aids in maintaining stability.

You can also pay attention to whether you tend to yield your body weight forward or backward in space. It helps in achieving proper alignment and establishing a robust connection with the ground. Recognizing the areas or movements that cause imbalance allows for necessary adjustments and corrections within the body to enhance overall stability.

Regular balance training is essential as your balance can fluctuate due to various factors like injury, muscle fatigue, soreness, or lack of sleep. Aim to work on it daily but at a minimum every other day. 

Begin with small activities like standing on one leg while brushing your teeth or lifting a leg while picking up objects (challenge yourself by elevating the leg higher as you progress). If you are short on time and space, try standing on a leg with your eyes closed, timing how long you can stand until you lose balance and feel unsteady before switching sides. With practice, you’ll notice improvements in your balance duration in your daily life.

How Can I Improve My Balance While Walking?

Walking Heel-to-Toe

Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot as you step forward. Aim for 20 to 30 steps.

Single Leg Stance

Stand on one leg for 30 seconds to 1 minute. Gradually increase the duration as you build strength and stability.

Tandem Stance

Stand with one foot directly in front of the other, heel to toe, holding the position for 30 seconds to 1 minute.

Practicing these exercises while on your daily commute can result in improved balance in the long run.

What Exercise Equipment Is Best for Balance?

There are several tools specifically designed to improve your balance. Balance boards or wobble boards are excellent for testing and enhancing stability in activities such as standing, squatting, or engaging in various exercises. 

Owning a BOSU (“Both Sides Up”) is highly recommended. A BOSU consists of a half ball attached to a flat platform, offering versatility for exercises on both its ball and flat sides. Utilizing a BOSU allows for practicing various movements like squats, lunges, jumps, planks, and a multitude of other exercises on an unstable surface, aiding in improving your balance.

If a BOSU isn’t accessible, you can mimic a similar effect by lightly rolling a yoga mat or towel to stand on, creating an unstable surface for exercises. Any unstable surface will serve the purpose adequately.

Which Balance Exercises Can I Do for My Legs and Feet?

Lateral Leg Raises

Attach a resistance band to a stable surface and lift the left leg sideways against the band’s resistance. Do the same with the other leg.

Rock the Boat Stand

Stand with your feet hip-width apart. Ensure an even distribution of weight on both feet. Gradually shift your weight onto your left foot while elevating your right foot off the ground. 

Maintain this position for around 30 seconds before gently returning your left foot to the floor. Repeat this sequence on the opposite side. Aim to perform this balance exercise on each side five to ten times to experience its benefits.

Single Leg Deadlift

Begin by standing on either the ball side of a BOSU or the floor, feet close together, and most of your weight on your right foot. 

Focus on a point on the floor ahead, then slowly lower your torso while raising your left leg behind you, maintaining a neutral spine, and reaching your hands toward the floor, keeping your arms extended. 

Stop when your back is parallel to the floor, ensuring that your right knee is slightly bent. Engage your hamstrings, glutes, and abs as you gradually return to an upright position and place your back foot on the floor. Alternate sides, aiming for 8 deadlifts on each side for an effective workout.

Dead Bug

The Dead Bug exercise stands out as one of the finest core exercises, targeting the transverse abdominus (deep core muscles) and enhancing core stability. Slowly sit just in front of the bull’s-eye center of a BOSU, ensuring stable feet are placed wide on the floor. 

Gradually lower your back until it rests on or slightly in front of the bull’s-eye, adjusting for comfort. Engage your abdominals inward while extending your arms out wide. Lift and move your legs one at a time, keeping them wide apart to mimic the appearance of a dead bug.

Flamingo Stand

Practice the Flamingo Stand by balancing on your left leg while lifting your right leg off the ground. If needed, use a chair or wall for support as you extend your right leg forward. Focus on maintaining proper posture by aligning your spine, neck, and head.

For an added challenge, reach for your right foot with your arms outstretched. Hold this position for up to 15 seconds before switching to the opposite side and repeating the exercise.

Calf Raises

Stand on the right leg, raise onto your toes, and slowly lower back down. Repeat for several reps.

Bosu Ball Squats

Position yourself on the rounded side of a BOSU ball, with your feet hip-width apart. Gradually lower yourself into a squat position, focusing on shifting your weight into your heels. 

Activate your glutes and hamstrings as you smoothly rise back up to a standing position. Aim for completing 8 to 10 repetitions to benefit from this exercise.

The Tree Pose

This is a versatile exercise that can be practiced on the floor, a folded mat, or a BOSU to enhance ankle strength, and stability, and engage the core.

Your starting position will be standing with your feet together, ensuring an upright spine, and extending your arms outward. If using a BOSU, either the ball or flat side can be utilized. 

Slowly lift your left foot to the side of your calf, balancing solely on your right foot. Simultaneously, lift your arms overhead, mimicking the branches of a tree. Maintain this pose for approximately 30 seconds before you switch and slowly raise the other leg to achieve a balanced workout.

Small Squats

Practice squats by beginning with your feet slightly wider than shoulder-width apart. Gradually shift your buttocks back while bending your knees, maintaining an upright chest and head position. Hold this squat for 2 seconds before returning to the starting position. Remember, these are small squats, so avoid bending too far down during the movement.

Towel Scrunches

Place a towel on the floor, scrunch it up using the toes of your left foot and right foot, and then spread it out again, repeating for several sets.

Ankle Alphabet

Sit or lie down and “write” the alphabet in the air with your left foot and right foot, using ankle movements.

Toe Stand

Stand with your feet shoulder-width apart. Gradually lift yourself onto the balls of your feet, holding the position for 2 seconds, and then gently lower your heels back to the floor. Repeat this movement to benefit from the exercise.

Back Leg Raise

Begin by standing with your feet slightly apart. Ensure that the knee of your supporting leg is slightly bent. Lift one leg straight backward gradually while maintaining a straight back. Hold this position for 2 seconds, then return to the initial stance. Do the same with the opposite leg and repeat the exercise for a comprehensive workout.

Weight Shifts

Start by standing with your feet hip-width apart. Gradually lean toward one leg until it carries all your weight, simultaneously lifting the other leg off the ground. Maintain this position for up to 30 seconds before transitioning to the opposite side.

Balance Workouts for Senior Citizens

Tai Chi

The National Council on Aging recommends senior citizens practice tai chi. Recognized as a gentle practice often referred to as “meditation in motion,” tai chi can significantly reduce the risk of falls among older individuals experiencing balance concerns. 

With guidance from an experienced tai chi instructor, this practice involves slow and deliberate movements that not only enhance stability but also contribute to overall health and emotional well-being.

Balancing Wand 

The Balancing Wand, an ideal balance exercise for seniors, can be done while in a seated position. All you’ll need is a cane or a stick of some sort. A broomstick, with its head removed, serves as an excellent option. 

Hold the stick’s bottom flat on the palm of your left hand. The objective of this exercise is to maintain the stick upright for as long as you can. Practice by alternating hands to develop balance skills on both sides of your body.

Marching in Place

This serves as an excellent balance exercise, especially for seniors. For added support, perform this exercise in front of a counter or while holding onto something stable.

Start by standing straight, then raise your right knee as high as possible before lowering it. Alternate by similarly lifting your left leg. Repeat this movement of lifting and lowering your legs 20 times to benefit from the exercise.


Stand upright. Step sideways to the right side of the room. While doing so, lift your knees as high as possible, mimicking the action of stepping over an object. Afterward, return to the starting position on the left side of the room.

Final Note

Striving to enhance your balance presents both challenges and rewards. It’s important to recognize that your balance can fluctuate daily. Embrace this journey, acknowledge the variations, and find enjoyment in the process. Consider integrating these exercises into your everyday routine and explore creative ways to include them in your daily activities.

Balancing exercises cater to individuals of all ages and fitness levels. Older adults and those with specific conditions like Parkinson’s disease, arthritis, or multiple sclerosis can benefit significantly from balanced development.

If seeking guidance, consider collaborating with a qualified physical therapist who is a board-certified clinical specialist in neurologic or geriatric physical therapy. Alternatively, you may opt to work alongside an occupational therapist or professional trainer to achieve your balance goals.

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.