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Feet Apart Balance Exercise | Standing Balance for Older Adults

The feet apart balance exercise is a standing position that helps older adults improve stability and body awareness.
While it may seem simple at first, regularly practising this stance with feet shoulder-width apart builds confidence, strengthens postural muscles, and lays the foundation for progressing to more challenging balance activities.

How to Do the Feet Apart Balance Exercise Safely

INSTRUCTIONS:

  • Stand tall with your feet set shoulder-width apart.

  • Keep your arms relaxed by your sides or place them lightly on your hips.

  • Look straight ahead and maintain your balance in this position.

  • Hold the position for 20–60 seconds, or as long as comfortable.

TIPS:

  • Keep your weight evenly distributed through both feet.

  • Engage your core and stand tall without leaning forward or back.

  • Breathe slowly and stay relaxed.

MUSCLES WORKED:

  • Core muscles (stability)

  • Leg and ankle stabilisers

  • Postural muscles of the spine

BENEFITS:

  • Improves balance and body awareness.

  • Builds confidence in standing positions.

  • Forms the foundation for progressing to more challenging balance exercises.

  • Helps reduce risk of falls by improving stability.

BEGINNER VERSION:

  • Keep feet slightly wider apart for more stability.

  • Hold for a shorter time (10–20 seconds) and build up gradually.

PROGRESSION OF EXERCISE:

  • Bring feet closer together to reduce your base of support.

  • Close your eyes while keeping feet apart (if safe to do so).

  • Progress to Feet Together Balance or Semi-tandem stance for greater challenge.