Move Better & Support Your Joints
Improve Your Balance
Steady balance comes from a team effort between your legs, eyes, inner ears and brain, and the part you can train most directly is how your body handles standing on one leg, stepping and shifting your weight. This page is about building and keeping everyday steadiness; walking comfort, confidence after a fall, bone strength and flexibility have their own pages.
General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Do simple balance exercises at least twice a week, such as sideways walking, heel-to-toe walking, a short one-leg stand and slow step-ups, always next to a wall or a sturdy chair.
- Add some leg-strengthening exercise to your balance practice, because programs that combined several types of exercise did well in the research we read.
- Make your home and footwear steadier: shoes or slippers that fit and grip, a clear floor, a non-slip bath mat, and good light for night-time trips.
Be careful with
- Always practise balance exercises within reach of a wall or stable chair, and build up slowly. If you feel unsteady, stop and sit down.
- Do not take a supplement hoping it will fix your balance. In the review we read, vitamin D did not reduce falls, and we did not find trials showing other supplements improve balance.
- Never stop or change a prescribed medicine because you think it affects your balance. Speak to your doctor or pharmacist about it instead.
- Dizziness is not always a balance-training problem. Spinning, a new loss of steadiness, or dizziness with other symptoms needs medical advice, as set out below.
Get help when
- Call emergency services (999 in the UK, as the NHS says) if you have fallen and may have injured your head, back, neck or hip, or you cannot get up.
- Call emergency services if dizziness or vertigo comes with double vision or loss of vision, hearing loss, trouble speaking, or weakness, numbness or tingling in an arm or leg.
- Get urgent medical advice if vertigo comes with a severe headache, being sick or feeling very sick, or a very high temperature.
- See a doctor if you are worried about your balance, you have had a fall, or dizziness or vertigo will not go away or keeps coming back.
- See a doctor if you feel faint or lightheaded when you stand up, notice dizziness after starting a new medicine, or have ringing in the ears, hearing changes or vision changes.
About Improve Your Balance
What this goal means
Balance is your ability to stay steady while standing, moving and changing direction. It relies on muscle strength, feeling in your feet and legs, your eyes, the balance organs in your inner ears and your brain putting it all together.
This goal is about training and protecting that steadiness in daily life. Most of the research on balance training looks at older adults and at falls, because falls are the most important thing balance affects; we say so where the evidence is limited to that group.
1,2What it can feel like
People describe it as feeling wobbly when turning or stepping off a kerb, holding on to furniture, needing to hold the rail on stairs, or feeling off-balance in the dark or on uneven ground. Dizziness is a different feeling and can have different causes: the NHS describes dizziness as feeling off-balance, giddy, lightheaded or faint, or like things are spinning (vertigo).
3,4What can affect it
The NHS lists causes of falls that include muscles getting weaker with age, conditions that affect mobility or balance such as arthritis, stroke or Parkinson's disease, low blood pressure, side effects of some medicines, problems with eyesight or hearing, and dementia.
Inner-ear problems are the most common causes of vertigo according to the NHS, including benign paroxysmal positional vertigo (BPPV, where specific head movements bring on vertigo), labyrinthitis, vestibular neuritis and Meniere's disease. Dehydration, low blood sugar and iron deficiency anaemia are among the other causes of dizziness it lists.
1,4,3Conditions that can be behind it
Poor balance that is new, getting worse or comes with dizziness is worth a medical check, because treatable causes such as inner-ear problems, a drop in blood pressure on standing, medicine side effects or low iron are among the possibilities the NHS names. We do not diagnose here; see the linked pages and ask a doctor.
3,4Realistic expectations
In a large Cochrane review of 108 trials with 23,407 community-living adults (average age 76), exercise reduced the rate of falls by 23% and the number of people who fell by 15%, based on high-certainty evidence. That is a real, useful reduction, not a guarantee that you will never stumble.
Balance feels better with regular practice rather than overnight. Trials of structured programs typically ran for months, for example 24 weeks of twice-weekly classes in one tai chi trial.
2,5Who this applies to
Anyone who wants steadier footing, and especially adults aged 65 and over, for whom the US Preventive Services Task Force recommends exercise to prevent falls when they are at increased risk. If you have a condition such as stroke, Parkinson's disease, nerve damage in the feet or a recent injury or surgery, ask a clinician or physiotherapist to tailor the exercises. Falls-related fear and confidence are covered in the linked goal page.
6,2Related conditions and symptoms
Falls and balance problems → Osteoporosis and bone health → Anemia and iron deficiency →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Pick two days a week for the NHS balance routine near a wall or chair: sideways walking, heel-to-toe walking, a one-leg stand and slow step-ups.
- Add leg-strengthening exercise on other days so you are doing a mix of balance and strength.
- Fix the easy home hazards this week: grippy shoes or slippers, a clear path, a night light and a non-slip bath mat.
- Get up slowly from lying and sitting, and pause if you feel lightheaded.
Optional additions
- Join a beginner tai chi class.
- Try a gentle yoga or chair-yoga class.
- Ask for an eye test, a hearing check and a medicines review.
What to track
- How many days you did balance practice and how long you could hold the one-leg stand (with support nearby).
- Any falls, near-falls or dizzy spells, with what you were doing.
- Any new medicine or supplement and any change in steadiness.
When to reassess
Give regular practice a few weeks and then decide if daily tasks feel steadier. If you are not improving, have had a fall, or are getting more unsteady, talk to a doctor or physiotherapist.
When to seek professional support
- See a doctor if you are worried about balance, have fallen, or have dizziness that keeps coming back.
- Ask about a falls service or physiotherapy for guided strength and balance training.
- Ask for a medicines review if you think a medicine is affecting your balance.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Balance and functional exercises, practised regularly
High certaintyAddresses: Fewer falls and steadier standing and stepping
Why it may help: In the Cochrane review, balance and functional exercises reduced the rate of falls by 24% and the number of people who fell by 13% compared with control, both based on high-certainty evidence. The NHS says its gentle at-home routines can help improve health and mobility, even if you have not exercised for a while.
How to apply it: The NHS suggests trying balance exercises at least twice a week, next to a wall or stable chair, and building up slowly: sideways walking (10 steps each way), a simple grapevine step (5 cross-steps each side), heel-to-toe walking (at least 5 steps), a one-leg stand held for 5 to 10 seconds (3 on each side) and slow, controlled step-ups (up to 5 on each leg).
Who it may suit: Most adults; the trials were mainly in people aged 60 and over.
Precautions: Keep a wall or sturdy chair within reach. Stop if you feel dizzy, faint or have pain. If you have a condition affecting balance or have had a recent injury or surgery, ask a clinician which exercises suit you.
2,7Falls and balance problems → Activity, strength and muscle →
Combine balance work with leg-strengthening exercise
Moderate certaintyAddresses: Possibly the largest fall reduction of any exercise type in the review
Why it may help: Programs that combined several types of exercise, most commonly balance and functional exercises plus resistance exercises, probably reduced the rate of falls by 34% and the number of people who fell by 22% (moderate-certainty evidence). The Cochrane authors were uncertain about resistance training on its own.
How to apply it: Add strength work for the legs and hips (for example sit-to-stand practice or the NHS strength routines) on other days, and keep the balance exercises in the mix rather than replacing them.
Who it may suit: Adults who can already do basic balance practice safely.
Precautions: Increase effort gradually. Strength training on its own was not shown to prevent falls in the review, so keep balance practice in your plan.
2,1Make your home and footwear steadier
Low certaintyAddresses: Fewer trip and slip hazards
Why it may help: The NHS advises wearing shoes or slippers that fit well, do not slip off and have a good grip, using a non-slip mat in the bath or shower, considering safety rails on steps and grab rails in the bathroom, and keeping clutter, loose wires and rugs out of the way. These are practical agency recommendations; the Cochrane review of multifactorial programs found that home and equipment changes are among commonly applied parts of fall-prevention programs.
How to apply it: Walk through your home and fix the obvious things first: a clear path to the bathroom, a light you can switch on from bed, grip on stairs and in the bath. A local falls service or council can help with home changes.
Who it may suit: Everyone, particularly older adults and people who have fallen.
Precautions: Agency advice rather than a trial result for each individual change. Ask for help rather than climbing, lifting or reaching for things you find difficult.
1,8Additional options
Tai chi
Moderate certaintyAddresses: Steadier balance and fewer people falling
Why it may help: In the Cochrane review, tai chi may reduce the rate of falls by 19% (low-certainty evidence) and reduced the number of people who fall by 20% (high-certainty evidence). In a trial of 670 adults aged 70 and over at high risk of falling, a tailored tai ji quan program (two 60-minute classes a week for 24 weeks) led to fewer falls than stretching and than a multimodal exercise program.
How to apply it: Look for a beginner class run by a trained instructor, ideally one experienced with older adults or balance problems, and attend regularly. Practise standing near support at home.
Who it may suit: Adults, especially older adults, who prefer a slow, gentle, group-based activity.
Precautions: The tai ji quan trial lead author reported owning a company that consults on exercise programs, and most participants were white. Tell the instructor about any dizziness, joint problems or recent surgery.
2,5Get up slowly and move carefully when you feel lightheaded
Low certaintyAddresses: Lower chance of a fall when standing up
Why it may help: For dizziness, the NHS advises lying down until it passes, then getting up slowly, moving carefully and not standing up suddenly after sitting or lying down. For vertigo it also suggests getting out of bed slowly, sitting on the edge of the bed for a while before standing, and turning on the lights if you get up at night.
How to apply it: Pause for a moment on the edge of the bed or chair before standing. Keep a night light on your route to the bathroom.
Who it may suit: Anyone who feels lightheaded or dizzy when changing position.
Precautions: If this happens often or you faint, see a doctor, because a sudden drop in blood pressure on standing is one of the causes the NHS lists.
3,4Ask for a check of eyes, ears, medicines and blood pressure
Low certaintyAddresses: Treat contributing causes of unsteadiness
Why it may help: The NHS suggests regular eye tests, a hearing check because ear problems can affect balance, and speaking to a doctor or pharmacist if you think your medicines could be affecting your balance. If a doctor thinks you are at risk of falls, a falls service may check for muscle weakness, weak bones and eyesight problems, review medicines and offer strength and balance training.
How to apply it: Keep a short list of when you feel unsteady, and bring your full medicine list to the appointment. In the UK you may be able to refer yourself to a falls service.
Who it may suit: Anyone with new, worsening or unexplained unsteadiness, or who has already fallen.
Precautions: Do not stop a prescribed medicine yourself. Medicine reviews should be done with your prescriber or pharmacist.
1,3Medicines that affect memory, sleep and mood → Medication interactions →
Vestibular rehabilitation when the inner ear is the cause
High certaintyAddresses: Less dizziness and better stability
Why it may help: A clinical practice guideline from the Academy of Neurologic Physical Therapy on vestibular hypofunction (a loss of inner-ear balance function) says there is strong evidence supporting vestibular physical therapy for reducing symptoms, improving gaze and postural stability, and improving function.
How to apply it: This is guided by a physiotherapist or other trained clinician after a doctor identifies an inner-ear cause. The exercises are specific to the problem and are not a replacement for general balance training.
Who it may suit: Adults whose dizziness or imbalance has been linked to inner-ear (vestibular) hypofunction.
Precautions: Exercises can temporarily bring on dizziness, so they should be tailored and supervised. Seek diagnosis first; do not assume your dizziness has this cause.
9,4A repositioning manoeuvre for benign paroxysmal positional vertigo (BPPV)
Moderate certaintyAddresses: Treats spinning triggered by head movements
Why it may help: The American Academy of Otolaryngology-Head and Neck Surgery Foundation BPPV guideline aims to improve diagnosis and to increase the use of appropriate therapeutic repositioning maneuvers while reducing inappropriate use of vestibular suppressant medicines. The NHS says specific head movements trigger BPPV and that exercises may be given to correct your balance.
How to apply it: A clinician confirms BPPV and carries out the manoeuvre. Do not try to treat suspected BPPV by guesswork.
Who it may suit: People whose vertigo is brought on by turning in bed, looking up or bending, once a clinician has diagnosed BPPV.
Precautions: Vertigo with severe headache, vision loss, speech trouble or limb weakness needs urgent care instead (see Get Help). We rate this from a guideline's stated aims rather than from reading its full recommendation grades.
10,4Still being studied
Yoga-based exercise
Low certaintyAddresses: Small improvement in balance scores
Why it may help: A meta-analysis of 6 trials with 307 people aged 60 and over found a small effect of yoga on balance performance (Hedges' g 0.40) and a medium effect on physical mobility (3 trials). The authors said further research is needed to determine whether the gains translate into fewer falls.
How to apply it: Choose a gentle or chair-based class led by a teacher who has worked with older adults, and use a wall or chair for standing poses.
Who it may suit: Adults who enjoy yoga and want a mobility and balance activity.
Precautions: Fewer than ten small trials. Avoid poses that bring on dizziness, put strain on the neck or need you to balance without support.
11A full falls-risk assessment with a tailored plan (multifactorial approach)
Low certaintyAddresses: May reduce the number of falls
Why it may help: A Cochrane review of 62 trials with 19,935 community-living older adults found that multifactorial interventions may reduce the rate of falls (rate ratio 0.77), but the evidence was low quality and there was little or no difference in the number of people who fell at least once. The US Preventive Services Task Force concluded the net benefit is small and recommends individualising the decision.
How to apply it: A doctor or falls service looks at several risk factors together, such as strength, medicines, vision, home hazards and blood pressure, and suggests steps for you.
Who it may suit: Older adults who have fallen, are worried about falling or have several risk factors.
Precautions: Results varied a lot between trials. The benefit is larger when the plan actually includes exercise.
8,6Walking, dance or strength training on their own
Not enough evidenceAddresses: Uncertain effect on falls
Why it may help: The Cochrane review said it was uncertain whether programs that are mainly resistance training, dance or walking change the rate of falls, and no trials compared flexibility or endurance exercise alone with control.
How to apply it: These are still good for general health; for balance, add the balance exercises and a variety of movement rather than relying on one activity.
Who it may suit: People who already enjoy these activities.
Precautions: This is about falls specifically, not about overall health benefits.
2Food & nutrition
Eating and drinking for steadiness
No food has been shown to improve balance. The NHS notes that not eating and drinking enough can make you feel lightheaded or faint, and lists dehydration, low blood sugar and iron deficiency anaemia among causes of dizziness.
Alcohol is best kept low if you feel unsteady. These are habit tips from health agencies rather than treatments.
1,3Bone-friendly foods
The NHS includes bone health among falls-prevention steps: eat foods containing calcium and make sure you get enough vitamin D. This is aimed at protecting bones if a fall happens, not at improving balance itself. Bone strength is covered on its own page.
Calcium-containing foods and enough vitamin D
Low certaintyAddresses: Supports bone health, which matters if you fall
Why it may help: The NHS lists this as part of looking after bone health to prevent injury from falls. It is not shown to prevent the falls themselves; a large review found vitamin D supplements did not reduce falls.
How to apply it: Food sources and safe sunlight or supplement advice are covered on the bone health page.
Who it may suit: Adults concerned about bone strength.
Precautions: Do not take large amounts of supplements without advice, and ask a doctor if you have osteoporosis or kidney problems.
1,12Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Vitamin D
Evidence againstStudied form and route: Oral supplement
Intended outcome: Studied for fewer falls
Human evidence: A systematic review and meta-analysis of 81 randomized trials (53,537 people) found vitamin D supplementation had no effect on falls (37 trials, relative risk 0.97, 95% CI 0.93 to 1.02), total fractures or hip fractures, including in trials of higher doses.
Traditional use: We did not find traditional use of vitamin D for balance in the sources we read.
Laboratory findings: We did not read laboratory studies on this.
Limits: The review looked at general populations; it does not say whether people with proven vitamin D deficiency benefit from correction, which is a medical question.
Interactions and precautions: High amounts can be harmful. Ask a doctor or pharmacist before taking supplements, especially with kidney disease, high calcium or other medicines.
12,1Herbal and other supplements marketed for dizziness or balance
Not enough evidenceStudied form and route: Capsules, tablets, teas and tinctures
Intended outcome: Claimed to steady balance or relieve dizziness
Human evidence: We did not find human trials in the sources we read showing that herbal or other supplements improve balance or prevent falls.
Traditional use: Many traditional remedies exist, but we did not review them for balance.
Laboratory findings: We did not review laboratory studies.
Limits: Absence of evidence is not proof of harm or of no effect, but there is nothing here to base a recommendation on.
Interactions and precautions: Supplements can interact with medicines, and some cause drowsiness or dizziness. Check with a pharmacist, and do not stop a prescribed medicine on your own.
2,3Therapies & care
Established care for balance problems depends on the cause. A doctor can look at medicines, blood pressure, eyes, ears and bones, and a physiotherapist can teach exercises that suit you. This page does not recommend medicines or doses, and you should not stop a prescribed medicine on your own.
Strength and balance training through a falls service or physiotherapist
High certaintyExercise-based care The NHS says a specialist falls service may include checking for muscle weakness, weak bones and eyesight problems, strength and balance training, checking that your home is safe, and reviewing medicines. The US Preventive Services Task Force recommends exercise interventions for adults 65 and older at increased risk of falls (B recommendation).
Who it may suit: Adults who have fallen, feel unsteady, or have a condition that affects balance.
Precautions: Tell the clinician about dizziness, recent surgery and all medicines.
6,2,1Tai chi classes
Moderate certaintyMind-body movement Slow, flowing movements practised in a group. Tai chi reduced the number of people who fell in the Cochrane review, and a tailored program lowered falls more than stretching in a 670-person trial.
Who it may suit: Adults wanting a gentle group activity.
Precautions: Choose an experienced instructor; practise near support.
2,5Yoga-based exercise
Low certaintyMind-body movement Small improvements in balance and mobility in adults aged 60 and over in 6 trials. Whether this reduces falls is not yet known.
Who it may suit: Adults who enjoy yoga.
Precautions: Use support for standing poses; skip poses that cause dizziness.
11Vestibular rehabilitation
High certaintyPhysiotherapy for the inner-ear balance system A guideline says strong evidence supports vestibular physical therapy for people with vestibular hypofunction, reducing symptoms and improving stability and function.
Who it may suit: Adults whose imbalance has been traced to the inner ear.
Precautions: Needs a diagnosis first; exercises can briefly provoke dizziness.
9Repositioning manoeuvres for BPPV
Moderate certaintyClinic-based manoeuvre For vertigo triggered by head position, a clinician can confirm BPPV and use a repositioning manoeuvre; the guideline aims to increase appropriate use of these and reduce unnecessary use of vestibular suppressant medicines.
Who it may suit: Adults with positional vertigo diagnosed as BPPV.
Precautions: Vertigo with severe headache, vision loss, speech trouble or limb weakness needs urgent care instead.
10,4Multifactorial falls-risk assessment
Low certaintyClinical assessment and tailored plan A clinician reviews several risks together (exercise, home, medicines, vision, blood pressure). It may reduce the rate of falls, but evidence is low quality and the US task force advises individualising the decision.
Who it may suit: Older adults with a history of falls or several risk factors.
Precautions: Benefit depends on the plan being carried out.
8,6What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Getting up suddenly after sitting or lying down
Low certaintyWhy: The NHS advises not getting up suddenly, and getting out of bed slowly and sitting on the edge for a while, if you feel dizzy.
Who it applies to: Anyone prone to lightheadedness, and people with low blood pressure.
Try instead: Pause, sit up first, then stand.
3,4Drinking too much alcohol
Low certaintyWhy: The NHS includes drinking too much alcohol in its list of things not to do to prevent falls, and advises avoiding alcohol when you are dizzy.
Who it applies to: Anyone at risk of falls or who feels unsteady.
Try instead: Keep alcohol low and avoid it before activities that need steadiness.
1,3Shoes or slippers that slip off or have no grip
Low certaintyWhy: The NHS advises footwear that fits well, does not slip off and has a good grip.
Who it applies to: Everyone, especially at home on smooth floors and stairs.
Try instead: Choose snug, supportive shoes or slippers with a non-slip sole.
1Clutter, loose rugs and trailing wires
Low certaintyWhy: The NHS lists too much clutter and things you could trip on as things to avoid at home.
Who it applies to: Anyone, especially older adults.
Try instead: Clear walkways, secure or remove rugs, tidy wires.
1Struggling alone with tasks you find difficult, such as lifting, reaching or climbing
Low certaintyWhy: The NHS advises not trying tasks you find difficult and asking someone to help.
Who it applies to: People who feel unsteady.
Try instead: Ask for help, use a stable step with a rail, and keep frequently used items within easy reach.
1Personal triggers to check
Bending over suddenly or stretching your neck
Low certaintyWhy: For vertigo the NHS advises squatting to pick things up instead of bending over, and not stretching the neck, for example to reach a high shelf.
Who it applies to: People with vertigo or dizziness.
Try instead: Lower yourself by bending the knees and keep everyday items at waist height.
4Medicine side effects
Low certaintyWhy: The NHS lists side effects of some medicines as a cause of falls and dizziness, including dizziness after starting a new prescription medicine.
Who it applies to: People taking several medicines and older adults.
Try instead: Ask your doctor or pharmacist for a review. Do not stop a prescribed medicine on your own.
1,3Not eating or drinking enough
Low certaintyWhy: The NHS says not eating and drinking enough can make you feel lightheaded or faint.
Who it applies to: Anyone, particularly in hot weather or when ill.
Try instead: Keep up regular meals and fluids.
1,3Dim light and getting up at night in the dark
Low certaintyWhy: The NHS suggests turning on the lights if you get up at night when you have vertigo.
Who it applies to: People with vertigo or poor eyesight.
Try instead: Fit a night light between the bed and the bathroom.
4Products that need caution
Long-term use of drugs that suppress the balance system for vertigo
Moderate certaintyWhy: The BPPV guideline aims to reduce inappropriate use of vestibular suppressant medicines. Which medicines suit you is a matter for your doctor; this site does not recommend medicines.
Who it applies to: People with vertigo.
Try instead: Ask a clinician what is causing the vertigo and whether a repositioning manoeuvre or balance exercises suit you.
10Supplements or herbal products marketed as fixing balance or dizziness
Not enough evidenceWhy: We did not find human trials in the sources we read showing that supplements improve balance, and a large review found vitamin D did not reduce falls.
Who it applies to: Product labels and online adverts.
Try instead: Spend the effort on regular balance and strength exercise and on getting dizziness checked.
12,2Unsupported claims
"Vitamin D supplements prevent falls"
Evidence againstWhy: A systematic review of 81 trials (53,537 people) found that vitamin D supplementation did not reduce falls (relative risk 0.97, 95% CI 0.93 to 1.02) or fractures.
Who it applies to: Supplement marketing aimed at older adults.
Try instead: Use exercise for falls prevention. Ask a doctor about vitamin D if you have low levels or bone problems, which is a separate question.
12"Poor balance is just part of getting older, so exercise won't help"
Evidence againstWhy: High-certainty evidence from 108 trials shows exercise reduces falls in older people living at home.
Who it applies to: Common belief.
Try instead: Start with gentle balance practice near a support.
2,6"Strength training alone is enough to prevent falls"
Not enough evidenceWhy: The Cochrane review was uncertain about the effect of mainly resistance programs on falls, while balance and functional exercises helped.
Who it applies to: Gym-based programs.
Try instead: Combine strength work with balance practice.
2Common mistakes
Practising without anything to hold
Low certaintyWhy: The NHS advises doing balance exercises near a wall or stable chair in case you lose your balance.
Who it applies to: Anyone starting out.
Try instead: Practise next to a counter, wall or sturdy chair.
7Brushing off a fall or near-fall
Low certaintyWhy: The NHS says to see a GP if you have had a fall or are worried about your balance, and that a falls service can check strength, bones, eyesight and medicines.
Who it applies to: Anyone who has stumbled or fallen.
Try instead: Tell a clinician, even if you were not hurt.
1Guessing the cause of dizziness
Low certaintyWhy: The NHS says not to self-diagnose dizziness and to see a GP if you are worried, because causes range from dehydration to inner-ear problems to medicine side effects.
Who it applies to: Anyone with recurrent dizziness.
Try instead: Note when it happens and get it checked.
3Relying on walking alone
Not enough evidenceWhy: The Cochrane review was uncertain whether walking programs reduce falls, although walking is good for general health.
Who it applies to: Walkers who think this is enough.
Try instead: Add balance and leg-strength exercises.
2Evidence & safety
What the research shows
The strongest evidence is for exercise. A Cochrane review of 108 trials found balance and functional exercises reduce falls (high-certainty), and programs combining balance and strength probably reduce them more (moderate-certainty). Tai chi has supportive evidence, yoga has small positive findings on balance scores, and a large review found vitamin D supplements did not reduce falls. We did not find reliable human trials for herbs or other supplements for balance.
Limits of the evidence
- Most trials were in older adults (average age 76, 77% women), so the results apply less directly to younger adults.
- Most trials in the Cochrane review had unclear or high risk of bias in at least one area.
- Studies mainly measure falls, not how steady someone feels.
- The yoga review included only 6 trials and 307 people and did not test falls.
- Cochrane found little evidence on flexibility or endurance exercise alone, and was uncertain on walking, dance and strength alone.
- We did not read the full recommendation grades for the BPPV guideline.
Precautions and interactions
- Practise balance exercises next to a wall or sturdy chair.
- Do not stop prescribed medicines without speaking to your prescriber.
- Check supplements with a pharmacist if you take medicines.
- Get new or unexplained dizziness assessed.
Life-stage considerations
- Older adults: the strongest evidence; discuss medicines, vision and blood pressure with a clinician.
- Pregnancy and breastfeeding: we did not find pregnancy-specific balance evidence in the sources we read; ask a midwife or doctor before starting a new exercise program.
- Children and teenagers: we did not find evidence for this group in the sources we read.
- People with stroke, Parkinson's disease, nerve damage or recent surgery: ask a clinician or physiotherapist to tailor exercises, because the Cochrane review excluded trials focused on particular conditions.
Warning signs
- A fall with a possible head, back, neck or hip injury, or being unable to get up (call emergency services).
- Vertigo with double vision or vision loss, hearing loss, trouble speaking, or arm or leg weakness or numbness (call emergency services).
- Vertigo with severe headache, being sick or a very high temperature (urgent advice).
- Fainting, or dizziness that keeps returning or starts after a new medicine.
Claim checks
Exercise can reduce falls
High certaintySupported. A Cochrane review found exercise reduced the rate of falls by 23% in community-living older adults.
2Vitamin D supplements prevent falls
Evidence againstNot supported. A review of 81 trials found no effect on falls.
12Tai chi improves balance
Moderate certaintySupported by moderate evidence. Tai chi reduced the number of people who fall in the Cochrane review, and a tailored program beat stretching in a trial.
2,5Yoga prevents falls
Low certaintyNot proven. Yoga improved balance scores in 6 small trials, but falls were not shown to fall.
11Balance supplements fix dizziness
Not enough evidenceWe did not find human trials supporting this in the sources we read.
3Questions people ask
What is the best exercise for balance?
In the Cochrane review, balance and functional exercises had high-certainty evidence for reducing falls, and programs that added strength exercises probably worked even better. The NHS suggests gentle routines at least twice a week next to a wall or chair.
How often should I do balance exercises?
The NHS suggests at least twice a week, and says UK activity guidelines recommend strength and balance activities at least twice a week for older adults.
Does tai chi really help?
Tai chi reduced the number of people falling in the Cochrane review (high-certainty), though its effect on the rate of falls was low-certainty. A tailored tai ji quan program reduced falls more than stretching in a trial of 670 older adults at high risk.
Does vitamin D improve balance or prevent falls?
A review of 81 trials found it did not reduce falls. Vitamin D can still matter for bones and if you have a deficiency, so talk to a doctor about that separately.
Is dizziness the same as poor balance?
Not always. The NHS describes dizziness as feeling off-balance, lightheaded, faint or spinning, and causes range from dehydration to inner-ear problems and medicine side effects. See a doctor if it keeps coming back.
What is BPPV?
Benign paroxysmal positional vertigo is an inner-ear problem where certain head movements bring on vertigo. A clinician can diagnose it and may use a repositioning manoeuvre.
Can medicines affect my balance?
Yes, the NHS lists medicine side effects as a cause of falls and dizziness. Talk to your doctor or pharmacist and never stop a prescribed medicine on your own.
Is it safe to do balance exercises at home?
The NHS says they are gentle but advises doing them near a wall or stable chair and building up slowly. If you have a medical condition or have recently been injured, ask a clinician first.
When should I see a doctor?
See a doctor if you are worried about your balance, have fallen, or dizziness keeps returning. Call emergency services for a fall with a possible head, neck, back or hip injury, or for vertigo with double vision, trouble speaking or limb weakness.
Will exercising too hard make me more likely to fall?
The Cochrane review reported mostly non-serious, musculoskeletal adverse events. Build up gradually and stop if you feel unwell.
References
- NHS. Falls. Read 2026-10-31. source
- Sherrington C, et al. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev 2019. PMID 30703272. Read 2026-10-31. source
- NHS. Dizziness. Read 2026-10-31. source
- NHS. Vertigo. Read 2026-10-31. source
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Related goals
Improve Joint Comfort → Manage Joint Stiffness → Improve Your Flexibility → Maintain Your Range of Motion → Walk More Comfortably → Build Stronger Bones → Support Your Back During Everyday Activities → Improve Your Posture & Movement Habits → Feel More Confident Moving →
Ingredients, foods and supplements
Research, safety and claim-check resources
Falls and balance problems → Tai chi → Yoga → Activity, strength and muscle → Medicines that affect memory, sleep and mood → Medication interactions →