When most people think about balance training, they picture someone standing on one leg with their arms stretched out, desperately trying not to wobble. While that can certainly challenge balance, improving your stability is far more complex than that.
As an Exercise Physiologist, I’ve worked with people across the entire lifespan, from young athletes in sports requiring exceptional body control, through to older adults who have lost confidence in their ability to move safely within their community. According to the Australian Institute of Health and Welfare, falls are the leading cause of hospitalised injury among Australians aged 65 and over, which is a strong reminder of just how much balance affects everyday life. One thing I’ve learnt is that balance isn’t a fixed ability that you either have or don’t have. It’s a skill that can be trained, improved, and adapted to suit your goals.
Whether you’re a gymnast refining your landing mechanics, a dancer improving control through movement, or an older adult wanting to reduce your risk of falls, the principles remain the same:
Start simple, progress appropriately, and remember that balance is multifactorial.
What Actually Makes Up Balance?
I often explain balance like a GPS system that is constantly recalculating your position. Your body is continuously gathering information, processing it, and making adjustments to keep you upright and moving efficiently.
This “GPS” relies on several systems working together:
- Vision: Your eyes help you understand where you are in space.
- Strength: Your muscles provide the force needed to control and correct movement.
- Coordination: Your brain and body communicate to produce smooth, accurate movements.
- Reaction Time: You process information and respond quickly when your environment changes.
- Proprioception: Your body’s awareness of where your joints and limbs are positioned.
- Confidence: Fear of falling or previous experiences can significantly influence how you move.
When one of these systems isn’t functioning optimally, your balance can suffer. That’s why balance training should never be limited to simply standing still, and why our Exercise Physiology team always assesses the whole picture before prescribing a program.
Why Strength Matters More Than People Think
Research from healthdirect Australia confirms that strength and weight-bearing activities build stronger muscles and bones, which directly reduces your risk of falls. One of the biggest mistakes I see is people attempting balance exercises without addressing their underlying strength. If you don’t have the strength in your lower body to support your own body weight and react to unexpected movements, your balance will inevitably be compromised.
The hips, knees, and ankles all play important roles in maintaining stability. When one area lacks capacity, the body often compensates elsewhere. For example, many people rely excessively on their ankles to maintain balance. When the ankles can no longer cope, the knees and hips have to work harder to prevent a loss of balance. If you’re managing an ankle or knee issue on top of this, our guides on treating a sprained ankle and knee injury recovery are worth a read alongside this one.
Improving strength provides the foundation upon which balance can be built.
My Favourite Exercises for Improving Balance and Stability
These are some of the exercises I prescribe most frequently in clinical practice.
1. Calf Raises: Double Leg to Single Leg
The calf muscles play a critical role in postural control and walking mechanics.
Start with:
- Double-leg calf raises.
- Progress to single-leg calf raises once technique and control improve.
This exercise develops ankle strength and control, both of which are essential for maintaining balance during everyday activities and sport.
2. Single-Leg Balance on an Unstable Surface
Once basic single-leg balance becomes easier, introducing an unstable surface such as a foam pad increases the challenge.
Benefits include:
- Improving proprioception.
- Enhancing ankle stability.
- Challenging the body’s ability to make constant adjustments.
To progress further, consider:
- Turning the head side to side.
- Performing cognitive tasks.
- Closing the eyes (only when safe to do so).
3. Tandem Walking with Perturbations
Tandem walking involves walking heel-to-toe in a straight line. I often begin this exercise using parallel bars for support before gradually reducing reliance on the upper limbs. Vision and the vestibular system both play a large role here, so if dizziness or unsteadiness is part of your picture, it’s worth reading our piece on exercises for vertigo relief as well.
Progressions can include:
- External perturbations.
- Reduced hand support.
- Different walking surfaces.
This exercise challenges dynamic balance and builds confidence during walking.
4. BOSU Ball Lunge to Foam Pad Stance
For individuals requiring a greater challenge, combining controlled lunging with unstable surfaces encourages:
- Lower limb strength.
- Trunk stability.
- Dynamic control.
- Motor planning.
This exercise is particularly useful for athletic populations, and it’s a staple of the programs our team builds through Sports Specific Rehabilitation and Strength and Conditioning, but it can be modified to suit different ability levels.
5. Obstacle Courses
Obstacle courses are one of the most functional ways to train balance. They can incorporate:
- Hurdles.
- Foam beams.
- Targets for foot placement.
- Changes in direction.
These activities challenge reaction time, coordination, and the ability to adapt to changing environments. After all, life rarely happens on a perfectly flat floor.
Common Mistakes People Make
Balance training isn’t simply about making exercises harder. Some of the most common mistakes I encounter include:
Ignoring Strength Training Balance and strength go hand in hand. Focusing solely on balance exercises while neglecting lower limb and trunk strength often limits progress.
Moving Too Quickly If exercises are rushed, people often bypass the very balance challenge we’re trying to create. Slow, controlled movements allow the body to process and respond appropriately.
Not Challenging the Whole System Many people stop progressing once they can stand on one leg. However, balance improvements often come from manipulating factors such as:
- Vision (eyes open versus closed).
- Cognitive distractions.
- External perturbations.
- Different surfaces.
- Reactive tasks.
These variables better reflect the unpredictability of real life.
Knowing When to Progress
Progression should be individualised. Signs that someone may be ready for a greater challenge include:
- Reporting increased confidence with walking.
- Performing exercises without compensatory movements.
- Maintaining tandem stance comfortably for more than 10 seconds.
- Progressing from tandem stance to single-leg stance.
- Holding single-leg balance for more than 10 seconds with good control.
- Tolerating unstable surfaces well.
From there, introducing dynamic and reactive balance exercises may be appropriate.
A Real-World Example
One client I worked with was a 76-year-old gentleman who initially sought general strengthening and balance training. At the time, he relied heavily on a walker because he didn’t feel safe or steady without it. Our approach focused on both strength and balance, using the same principles behind our Falls Prevention program.
Strength exercises included:
- Leg press.
- Leg curls.
- Calf raises.
- Pallof presses.
Balance exercises included:
- Hurdle clearing on unstable surfaces to encourage appropriate hip and knee flexion and reduce shuffling.
- Tandem walking between parallel bars with upper limb support.
- Progression to unsupported tandem walking.
- Walking on unstable surfaces within the bars without support.
Within approximately one month, he progressed from using a walker to a single-point walking stick. Over the following three to four months, he developed the strength, confidence, and control required to walk independently within his community. The most significant change wasn’t just physical. It was regaining confidence in his own abilities.
This kind of outcome lines up with guidance from NSW Health’s Active and Healthy program, which recommends at least two hours of balance and strength exercise per week, sustained for six months or more, for the best results in reducing fall risk.
Balance Looks Different for Everyone
As Exercise Physiologists, we use a variety of assessments to understand an individual’s starting point. These may include:
- Single-leg stance.
- Tandem stance.
- Functional Reach Test.
- Berg Balance Scale.
- Timed Up and Go.
- Y-Balance Test.
No single assessment is suitable for everyone. The “best” test depends on the person’s goals, medical history, current function, and overall presentation. The same principle applies to exercise prescription. What challenges an elite athlete may be completely inappropriate for an older adult recovering from a fall, and vice versa. You can browse examples of the exercises we use across different programs in our Exercise Hub.
The Take-Home Message
There is no single “best” balance exercise. The best exercise is the one that matches your current ability, addresses the factors contributing to your instability, and progresses as your confidence and capacity improve.
Balance is multifactorial. Vision, strength, coordination, reaction time, and confidence all contribute to how well you move. Start simple. Master the basics. Progress when appropriate.
If you’re unsure where to begin, seek advice from an Exercise Physiologist who can assess your individual needs and develop a program specific to your goals. Better balance isn’t just about preventing falls or improving sporting performance, it’s about maintaining the confidence to keep doing the things that matter most to you. If you’d like a personalised assessment, you can book online with our Central Coast team.
