ChairGlow Balance Guide
6 simple chair exercises to improve balance and help prevent falls. A gentle guide for adults 45 and over.
Why balance matters
As we age, muscles gradually lose strength, reaction time slows slightly, joints get stiffer, and confidence in movement can drop. Even small balance challenges can increase fall risk. Many falls happen during simple daily tasks like standing up, turning, or walking to the bathroom at night.
The good news: balance can be trained safely, even while seated. Gentle, consistent movement helps strengthen the muscles that support standing, walking and stability.
How to use this guide
Do these exercises 3 to 4 times a week. Move slowly, rest as needed, and stop if anything feels uncomfortable. Consistency matters more than intensity.
1. Chair Heel Raises
Lift your heels while keeping your toes on the floor. Lower slowly.
Why it helps: Strengthens the calves, which support walking and ankle stability.
10 slow repetitions. Repeat 1 to 2 sets.
2. Chair Toe Lifts
Lift your toes while keeping your heels on the floor. Lower slowly.
Why it helps: Strengthens the front of the lower legs, helping prevent trips.
10 slow repetitions. Repeat 1 to 2 sets.
3. Chair Sit-to-Stand
Stand up slowly from the chair without using your hands if possible. Sit back down with control. Easier: Partial Sit-to-Stand, rise halfway and sit back down.
Why it helps: Builds leg strength needed for getting up safely.
8 to 10 controlled repetitions. Repeat 1 to 2 sets.
4. Chair Knee Extensions
Straighten one leg forward, hold briefly, then lower. Repeat on the same leg, then switch to the other side.
Why it helps: Strengthens the quadriceps (front thighs), which support standing and climbing stairs.
8 to 10 repetitions per leg. Repeat 1 to 2 sets each side.
5. Chair Marches
Lift one knee at a time as if marching while seated.
Why it helps: Improves hip strength and coordination for walking.
20 slow alternating lifts.
6. Chair Side Leg Raises
Slide one leg slightly out to the side and return. Alternate sides.
Why it helps: Strengthens hip muscles that help prevent side-to-side instability.
10 slow repetitions per leg. Repeat 1 to 2 sets.
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
Improving balance isn't about pushing harder. It's about moving regularly and safely.
Want a day-by-day plan?
The Steadier Steps Plan builds on these exercises over three weeks.