As you get older, it’s common to notice changes in balance. Muscle strength declines, joints get stiffer, reflexes slow down, and our vision and inner ear—the systems that help us stay upright—become less sharp. But here’s the good news: balance is a skill, and like any skill, it can improve with practice.

Even a few minutes a day can help you feel more stable, confident, and in control. These three simple exercises from McLean’s Boundless Wellness team are a great place to start – and you can do them right at home.

Tandem Stand
Place one foot directly in front of the other, heel to toe, and try to hold your balance as long as you comfortably can. Then switch sides. This helps strengthen your ankles and improve your body’s sense of position (proprioception).

Average Hold Times:

• 60–69 years: 29–30 seconds
• 70–79 years: 25–28 seconds
• 80–89 years: 15–24 seconds
• 90+ years: 10–20 seconds

Single-Leg Stand
While standing near a chair or counter for safety, lift one foot off the ground and hold as long as you comfortably can. Repeat on the other side. This builds strength in your hips and core and challenges your balance control.

Target Hold Times:

• 60–69 years: 20+ seconds
• 70–79 years: 10–20 seconds
• 80–89 years: 5–15 seconds
• 90+ years: 5–10 seconds

Sit-to-Stand (No Hands)
From a sturdy chair, rise to a full stand and sit back down slowly—without using your hands. Repeat 10 times.
This exercise strengthens your legs, improves control, and mimics real-life movement to reduce fall risk.

Balance changes over time, but it can be improved. Practicing these exercises regularly helps build strength, stability, and confidence in your everyday movements.

McLean’s Boundless Wellness Program is designed to keep you moving and motivated – and balanced! For information about Boundless Wellness memberships for people  55+, visit www.McLeanCare.org/campus-life/wellness/  or call 860-658-3750.