While training, stability and coordination often take a backseat to strength and cardio, but balance training deserves just as much attention. It’s what keeps you steady when you miss a step or move quickly, and it can make the difference between a close call and a fall. That’s why low-impact workouts focused on balance and mobility are so valuable for older adults.
Personal trainer and fitness instructor Maddy Biddulph, who specializes in working with seniors, says the best way to stay steady on your feet is to combine strength, control, and gentle movement. Even small, controlled exercises can improve coordination, posture, and joint stability. Here are five of her go-to moves that are safe, effective, and easy to do at home with a chair and light dumbbells.
Low-impact exercises to build strength and stability
These are designed to target the core, legs, and shoulders. They can be done seated or standing, depending on your comfort level, and you only need light weights or even just your body weight.
1. Seated overhead press
This simple move builds upper-body strength and stability, which helps with posture and everyday tasks like lifting or reaching. Sit tall in a sturdy chair with a dumbbell in each hand near your shoulders. Press both arms overhead until fully extended, then lower back down. If that feels too intense, try one arm at a time or perform it without weights. Focus on keeping your shoulders relaxed and your back straight.
2. Flamingo stand
It strengthens the muscles around your hips, knees, and ankles, improving balance and coordination. Stand beside a chair and hold onto it lightly for support. Lift one knee up as if marching, keeping your chest tall and core engaged. Hold for 10–15 seconds, then switch sides. For an extra challenge, release the chair and see how steady you can stay. Over time, this move helps your body react faster when your balance is tested.
3. Seated side crunch
A strong core is key to good balance. Sit with your feet flat and hold a light dumbbell in each hand by your sides. Slowly lower one dumbbell toward the floor, feeling the stretch through your side, then return to center. Alternate sides for 8–10 reps each. Avoid leaning forward—keep your chest lifted. This move strengthens your obliques and helps stabilize your spine during movement.
4. Back leg raise
This is one of the most effective exercises for improving lower-body strength and hip mobility without strain. Stand behind a chair with your hands resting lightly on the backrest. Slowly lift one leg straight behind you without bending the knee or pointing your toes, then return to the start. You should feel the work in your glutes and hamstrings. Repeat on each side for 8–10 reps.
5. Seated alternate arm front raise
This one builds shoulder strength and helps with coordination between your arms and core. Sit up straight with a dumbbell in each hand, resting on your thighs. Raise one arm to shoulder height, pause, and lower it while lifting the other arm. Keep your core firm to avoid leaning back. It will help with daily activities that involve reaching or lifting light objects.