4 Chair Exercises That Improve Balance Faster Than Yoga After 75

Yoga is a beloved form of mindful movement—and for good reason. It can help improve flexibility, balance, and strength while brightening your mood and boosting energy. But if you’re specifically looking to work on your balance, there are other modalities to consider as well. We are here with four chair exercises for you to try.

“Staying active is important, but people still spend long periods of time sitting throughout the day, and over time, that can lead to joint stiffness, imbalances and decreased movement variability. Sometimes people continue to exercise, but they stop moving their hips through multiple planes of motion, which are important for maintaining healthy gait mechanics and balance,” stresses Dr. Daria Brooks Terrell, an orthopedic surgeon and executive medical director at the Center for Better Aging.

Keeping your hips strong and mobile increases your ability to perform daily tasks while reducing fall risk. This also helps you stay independent as you age.

So, if you’re ready to get started, consider adding these chair exercises to your balance training routine.

Hip Rotations

“As we age and sit for long periods of time, we tend to lose our ability to rotate. This movement helps you walk more smoothly, balance better, make turning movements, and even do everyday things like getting in and out of a car,” Dr. Terrell tells us.

1. Begin sitting tall in a sturdy chair with your knees bent and feet flat on the floor.
2. Lift your left foot slightly off the floor, keeping that knee bent.
3. Gradually rotate your left thigh inward, then outward, moving from your hip.
4. Return to the start position.
5. Repeat on your right side.

RELATED: This Quick Stability Test Reveals How Balanced You Really Are

Seated Hip Abduction

“This is a great activity for strengthening the muscles along the outer hips, which are important for balance and pelvic stability. I often focus on these muscles because they are so important for fall prevention,” Dr. Terrell says.

1. Begin by sitting tall.
2. Place a resistance band just above your knees. Alternatively, place your hands on your outer thighs, pressing inward to create resistance.
3. Push your thighs out.
4. Hold for 2 seconds.
5. Slowly return to the start position.

RELATED: The 16 Best Exercises To Regain Your Balance After 60

Seated Hip Circles

“I recommend this exercise because it encourages the hips to move in multiple directions instead of just one plane of motion. This can help maintain joint flexibility, coordination, and overall hip function. It can also help people identify areas where stiffness or restricted movement may be developing,” Dr. Terrell explains.

1. Begin seated tall at the front of a sturdy chair with bent knees and feet flat on the floor.
2. Lift your left knee, move it out to the side, and return to the center.
3. Repeat on the other side.

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Seated Marches

“I added this one as an extra bonus; it is one of the easiest exercises for many older adults. Seated marching is a safe, approachable way to help strengthen the hip flexors, reinforce walking mechanics and improve lower-body mobility,” Dr. Terrell says.

1. Begin seated on a chair with your feet placed hip-width apart on the floor.
2. Gently draw your lower belly inward.
3. Slowly lift one knee up to hip height.
4. Lower.
5. Alternate sides in a “marching” fashion.

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