Minute Tip · Balance
Can you hold this?
Practice balance near a sturdy support with a safe progression.
This is the written version. We publish a video only once it has been made and reviewed.
The tip
Guidelines for older adults include balance practice. Here is a safe way to try it.
Stand next to a sturdy kitchen counter, so you can grab it with either hand. Feet about hip-width apart. Hold the counter lightly and stand tall for a few breaths.
When that feels steady, bring your feet closer together. Later, try one foot slightly in front of the other. Change one thing at a time, and reduce your hand support only when it feels steady.
Rest whenever you like. This is practice, not a test. If you have fallen, feel unsteady, or get dizzy, talk with a clinician or physical therapist first.
The claim behind this tip
Strong evidence Older-adult guidelines support multicomponent activity that includes balance training.
Consistent support from authoritative guidelines for the narrow claim made here. Source-checked on . No clinician has reviewed this page.
Limits: Practice only with stable support within reach. Not appropriate if standing balance is unsafe for you.
- Physical Activity Guidelines for Americans, 2nd edition, U.S. Department of Health and Human Services (2018)
- WHO guidelines on physical activity and sedentary behaviour, World Health Organization (2020)
Limits: Practice only with stable support within reach. Not appropriate if standing balance is unsafe for you. General education, not medical advice.
Try it today
Practice five minutes of supported balance. Stand beside a stable counter or chair and practice comfortable weight shifts with support within reach. About 5 minutes.
Go deeper
- Balance Training After 50: A Safe Way to Start
- More Minute Tips
- Personalize this for me One small step chosen each day from your goals, interests, and limits.