[[{“value”:”Balance has a funny way of slipping when you stop challenging it. After 70, that can happen even if you’re still active, especially when most of your movement happens on predictable surfaces and in familiar patterns. The good thing is that balance is trainable, and a few minutes of focused practice can help keep it sharp.
When I coach older adults, I don’t treat balance like a single drill you tack onto the end of a workout. I look at whether the legs are strong enough to support the body and whether the core can keep things steady when weight shifts. For men over 70, keeping those pieces working together can make balance training feel a lot more useful than simply standing still on one foot.
That’s where these five exercises come in. Some challenge you while you’re moving, while others build the support that helps you stay steady in the first place. They’re simple enough to practice often, and you can adjust the difficulty depending on how fresh you feel that day.
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Bodyweight Walking Lunge
Walking lunges challenge your balance with every step forward and weight shift onto one leg. That moving transition is what makes them useful here. You’re training the legs to support you while your center of mass keeps changing.
Muscles Trained: Quads, glutes, hamstrings, calves.
How to Do It
Stand tall with your feet about hip-width apart.
Step forward with your right foot.
Bend both knees into a comfortable lunge.
Press through your front foot.
Bring your back leg forward into the next step.
Continue alternating sides.
Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps per side. Rest for 45 to 60 seconds.
Best Variations: Supported walking lunge, shorter-stride lunge, reverse lunge.
Form Tip: Use a stride length that lets you stay controlled from one step to the next.
Lateral Mini-Band Walk
The muscles along the outside of your hips help keep the pelvis steady when you move side to side. Mini-band walks put direct tension on those muscles and make each step more deliberate, giving you support for better balance.
Muscles Trained: Glutes, outer hips, quads.
How to Do It
Loop a mini band above your knees or around your ankles.
Stand with your feet about hip-width apart.
Bend your knees slightly.
Step to the right.
Follow with your left foot without letting the band go slack.
Complete your reps, then switch directions.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 steps per side. Rest for 30 to 45 seconds.
Best Variations: Band above the knees, wider lateral steps, slower band walks.
Form Tip: Keep steady tension on the band as you move.
RELATED: 5 Exercises That Restore the Walking Speed You Had at 50 After 75
Plank With Shoulder Taps
This one challenges balance from the ground up. Each shoulder tap shifts your weight and forces your core to keep the torso from turning, which helps build the control you need when your base of support changes.
Muscles Trained: Abs, obliques, shoulders, chest.
How to Do It
Start in a high plank.
Place your feet slightly wider than hip-width.
Brace your abs.
Lift your right hand and tap your left shoulder.
Return your hand to the floor.
Switch sides and continue alternating.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 taps per side. Rest for 30 to 45 seconds.
Best Variations: Incline shoulder taps, wider-stance taps, slower shoulder taps.
Form Tip: Keep your chest facing the floor as each hand lifts.
Single-Leg Balance
This is the most direct balance practice in the routine. Standing on one leg forces your foot and ankle to make small corrections while your hip helps control your position. Use a counter or chair at first if you need it, then gradually reduce the support.
Muscles Trained: Glutes, calves, feet, core.
How to Do It
Stand beside a sturdy counter or chair.
Shift your weight onto your right leg.
Lift your left foot a few inches from the floor.
Keep your standing knee slightly bent.
Hold the position.
Switch sides.
Recommended Sets and Reps: Perform 2 to 3 holds of 20 to 30 seconds per side. Rest for 30 seconds.
Best Variations: Supported single-leg balance, longer hold, eyes-closed balance with support nearby.
Form Tip: Use only as much hand support as you need to stay in control.
RELATED: 4 Morning Exercises That Restore Muscle Tone Faster Than Weight Training After 65
Sit-to-Stand
Better balance gets easier to hold onto when your legs are strong enough to control your body weight. Sit-to-stands give you a simple way to build that strength, and the chair gives you the same target on every rep.
Muscles Trained: Quads, glutes, hamstrings, core.
How to Do It
Sit near the front of a sturdy chair.
Place your feet flat on the floor.
Lean your torso slightly forward.
Press through your feet.
Stand tall.
Lower yourself back to the chair with control.
Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps. Rest for 45 seconds.
Best Variations: Higher chair sit-to-stand, slower lowering, weighted sit-to-stand.
Form Tip: Keep your feet planted as you stand.
RELATED: 4 Home Exercises That Trim Muffin Top Faster Than Gym Machines After 65
Keep Your Balance Sharp After 70
You can practice balance often, but the harder strength work still needs some recovery. Use lighter versions on easy days and save longer sets or more challenging variations for a few focused sessions each week.
Practice frequently: A few minutes of balance work several days per week can help keep the skill familiar.
Keep your legs strong: Better lower-body strength gives you more control when your weight shifts.
Use support when needed: A chair or counter lets you train the exercise without turning every rep into a save.
Progress slowly: Reduce support or increase hold time before jumping to harder variations.
Stay active between workouts: Regular walking helps keep you comfortable moving on your feet.
Track what improves: Longer holds and smoother lunges are good signs that your balance is getting better.
References
Wang, Jixian et al. “Age-Related Dysfunction in Balance: A Comprehensive Review of Causes, Consequences, and Interventions.” Aging and Disease vol. 16,2 714-737. 24 Jan. 2024, doi:10.14336/AD.2024.0124-1
Choudhary, Prashant Kumar et al. “Effectiveness of Balance- and Strength-Based Exercise Interventions for Fall Prevention in Community-Dwelling Older Adults: A Systematic Review of Randomized Controlled Trials.” Life (Basel, Switzerland) vol. 16,1 41. 26 Dec. 2025, doi:10.3390/life16010041
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