Exercises to Improve Balance

Most people perform exercise to improve strength, endurance, speed and power, but one element of fitness which is often overlooked is balance. Balance is a critical part of human movement from young children learning to walk, elite athletes performing difficult skills, to elderly people requiring balance to prevent falls.

Balance is affected by the complex interaction of the body’s sensorimotor control systems including proprioception (touch), vision (sight) and the vestibular system (motion, equilibrium, spatial orientation). Therefor, in order to improve balance it is necessary to train all 3 of these systems.
The following set of exercises progresses from beginner, intermediate to advance and focuses on improving balance by challenging each of these sensorimotor systems both in isolation and together.


• Stand on one foot 30 secs
• Stand two feet together on unstable surface 30 secs
• Stand two feet together eyes closed 30 secs


• Stand on one foot throwing and catching a ball against a wall
• Stand on one foot on unstable surface 30 secs
• Stand on one foot eyes closed 30 secs


• Stand one foot, eyes closed on unstable surface 30 secs
• Double leg squat on unstable surface
• Single leg squat

Exercises To Improve Balance

Written by Jack Hickey
Exercise Physiologist at MD Health

Author: Michael Dermansky

Michael has now been working in physiotherapy for over 20 years, since graduating from Melbourne University in 1998 and is even more passionate about getting the best outcomes for clients than he was then. Michael is always studying and looking for new and innovative ways to improve the service at MD Health, including and not limited to the ideas from the fitness industry and great customer service companies. In his spare moments, he loves spending time with his two children, Sebastian and Alexander and hopefully taking them skiing more and more often.

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