Uploaded June 2020 | Updated September 2026, 11 hours ago
These walking balance exercises help you practice your balance at home to reduce your risk of falls and injury. Guided by Physiotherapist Michelle from https://www.pelvicexercises.com.au these simple balance exercises are designed for home balance practice. This balance routine for beginners is ideal for seniors, with osteoporosis, after illness and bed rest to improve walking balance. Practice this routine daily for maximum benefit and use the progressions to progress your balance training. #balance exercises #walking balance #beginners
Start the exercises using a support such as a wall or a fixed chair to hold onto. If you have a high risk of falling make sure you have someone else standing by to help support you if needed. Wear well fitting walking shoes or bare feet and avoid doing these balance exercises wearing scuffs, thongs or loose slip on shoes.
Warm Up Balance Exercises: Calf Raises
Calf raises involve balanced standing, raising onto the balls of the feet and then lowering back to standing. Do these exercises facing the wall or side on to the wall up to 10 exercises in a row.
Balance Exercise 1: Stand and Step
Stand tall and look forwards. Hold the wall only if you need to. Step forwards with your outside leg and then step your feet back feet together Step sideways and then step back feet together. Step backwards and then step your back feet together.
Balance Exercise 2: Tandem Walk Forwards
Stand tall and try to look straight ahead, use the wall for support only if you need to. Start walking heel to toe, for 4-6 steps. Then turn around, stay tall and repeat tandem walking in the other direction back to where you started. Try to look straight ahead rather than at your feet during this balance exercise.
Balance Exercise 3: Walking Tip Toes Forwards
Walk forwards on your toes, walking as high on the balls of your feet as you can.
Balance Exercise 4: Walking Heels Forwards
Walk back to where you started on your heels and repeat this again.
Balance Exercise 5: Side Steps Facing the Wall
Start side step and repeat step together looking forward. Stop and walk in the other direction. Stop change direction, try not to look down, keep going.
Progressing Balance Exercises
There are a number of ways you can easily progress these balance exercises:
1. Use Less Support
Try to hold on less to the wall as your balance improves. Your ultimate goal might be to do these exercises standing away from the wall without needing to hold on for balance.
2. Increase the Speed
Try to do the exercises that involve changing direction a little faster when you can. You might work with a partner to tell you when to stop, start or change direction to make these exercises unpredictable.
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
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Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
These walking balance exercises help you practice your balance at home to reduce your risk of falls and injury. Guided by Physiotherapist Michelle from https://www.pelvicexercises.com.au these simple balance exercises are designed for home balance practice. This balance routine for beginners is ideal for seniors, with osteoporosis, after illness and bed rest to improve walking balance. Practice this routine daily for maximum benefit and use the progressions to progress your balance training. #balance exercises #walking balance #beginners
Start the exercises using a support such as a wall or a fixed chair to hold onto. If you have a high risk of falling make sure you have someone else standing by to help support you if needed. Wear well fitting walking shoes or bare feet and avoid doing these balance exercises wearing scuffs, thongs or loose slip on shoes.
Warm Up Balance Exercises: Calf Raises
Calf raises involve balanced standing, raising onto the balls of the feet and then lowering back to standing. Do these exercises facing the wall or side on to the wall up to 10 exercises in a row.
Balance Exercise 1: Stand and Step
Stand tall and look forwards. Hold the wall only if you need to. Step forwards with your outside leg and then step your feet back feet together Step sideways and then step back feet together. Step backwards and then step your back feet together.
Balance Exercise 2: Tandem Walk Forwards
Stand tall and try to look straight ahead, use the wall for support only if you need to. Start walking heel to toe, for 4-6 steps. Then turn around, stay tall and repeat tandem walking in the other direction back to where you started. Try to look straight ahead rather than at your feet during this balance exercise.
Balance Exercise 3: Walking Tip Toes Forwards
Walk forwards on your toes, walking as high on the balls of your feet as you can.
Balance Exercise 4: Walking Heels Forwards
Walk back to where you started on your heels and repeat this again.
Balance Exercise 5: Side Steps Facing the Wall
Start side step and repeat step together looking forward. Stop and walk in the other direction. Stop change direction, try not to look down, keep going.
Progressing Balance Exercises
There are a number of ways you can easily progress these balance exercises:
1. Use Less Support
Try to hold on less to the wall as your balance improves. Your ultimate goal might be to do these exercises standing away from the wall without needing to hold on for balance.
2. Increase the Speed
Try to do the exercises that involve changing direction a little faster when you can. You might work with a partner to tell you when to stop, start or change direction to make these exercises unpredictable.
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
- - - - - - - -
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
