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Feet Together Balance Exercise | Standing Balance for Older Adults

The feet together balance exercise is a standing position that helps older adults challenge their stability and body awareness.
By bringing the feet side by side, this exercise reduces the base of support, making it slightly more difficult than standing with feet apart.
Practising this position builds confidence, strengthens postural muscles, and prepares the body for more advanced balance activities.

How to Do the Feet Together Balance Exercise Safely

INSTRUCTIONS:

  • Stand tall with your feet together, big toes touching or close.

  • Keep your arms relaxed by your sides.

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

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

  • For safety, stand near a sturdy chair, table, or wall for support if needed.

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:

  • Challenges balance by narrowing your base of support.

  • Improves posture and coordination.

  • Builds confidence for progressing to more advanced balance exercises.

  • Helps reduce risk of falls by improving stability.

BEGINNER VERSION:

  • Keep a very small gap between the feet for more stability.

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

PROGRESSION OF EXERCISE:

  • Hold longer (closer to 60 seconds) as balance improves.

  • Try with eyes closed while keeping feet together (if safe to do so).

  • Progress to Semi-Tandem Stance (heel beside instep) for greater challenge.