Balance Exercises
Improve Stability and Reduce Fall Risk
Introduction
Balance Exercises improve stability and coordination, making daily mobility safer and more self-assured. They reduce fall risk and build confidence for daily activities.
What You Need To Know
Why It Works
Balance Exercises strengthen core and lower body muscles, enhance sensory feedback from joints and muscles, and train the brain's vestibular system to maintain equilibrium. They address challenges like reduced sensation in the feet or legs, muscle weakness, or deconditioning, which can increase fall risk. Regular practice activates the parasympathetic nervous system, reducing stress and anxiety while improving gait and reaction time.
Deeper Dive: How cancer treatment impacts balance, how to assess fall risk, and how to restore balance fast.
Prevalence and primary risk factor
Balance impairment is one of the most common yet under-addressed late effects of cancer treatment, affecting up to 70% of survivors according to longitudinal studies. Chemotherapy-induced peripheral neuropathy (CIPN), sarcopenia from prolonged bed rest, and vestibular toxicity from platinum-based drugs create a perfect storm of sensory and motor deficits. The single greatest predictor of falls in survivors is reduced single-leg stance time—often dropping below 5 seconds post-treatment versus 30+ seconds in healthy adults. Prioritizing exercises that lengthen this metric yields the fastest reduction in fall risk.
Three-input balance system
The neuromuscular system relies on three inputs: visual, vestibular, and somatosensory. Cancer therapies disproportionately damage the somatosensory pathway—nerve endings in feet and joints that detect surface changes. Single-leg stance training is the gold standard intervention because it forces integration of remaining intact systems while specifically overloading weakened ankle and hip strategies. Research in breast cancer survivors shows 4 weeks of daily single-leg practice improves stance time by 40-60% and reduces fear of falling scores by 25%.
Dynamic balance for real life
Dynamic balance—controlling the center of mass over a moving base—matters more for real-world safety than static standing. Heel-toe walking replicates the narrow base of support encountered when navigating crowds or uneven sidewalks. Performance on this task correlates strongly with community mobility confidence in lymphoma survivors. The exercise stresses the tibialis anterior and peroneal muscles while challenging bilateral coordination disrupted by asymmetrical treatment effects.
Pro Tip: Fall incidents peak in the first 6 months post-treatment; initiating balance work during this window prevents the cycle of fear → inactivity → deconditioning.
Functional training specificity
Functional carryover determines long-term adherence. Step-up tasks mimic stair negotiation, the most frequent site of survivor falls per CDC data. The height of household steps (7-8 inches) creates a natural progression target. Training at this exact height produces superior transfer versus generic gym equipment, as demonstrated in prostate cancer rehabilitation trials.
Consistency over intensity
Consistency trumps intensity. Neural adaptations driving balance occur through repetition, not load. Ten minutes of deliberate practice daily outperforms 30-minute sessions twice weekly in older adult meta-analyses—a principle that holds for fatigued survivors. Modifications for lymphedema (lower steps, compression garments) or joint pain (railed support) maintain efficacy without exacerbating symptoms.
Key Takeaways
- Single-leg stance time below 5 seconds is the #1 modifiable fall-risk predictor in survivors.
- Cancer treatments primarily damage somatosensory input—targeted training compensates with visual/vestibular systems.
- Real-world step height (7-8 inches) ensures functional carryover to stairs and curbs.
- Daily 10-minute practice drives greater neural gains than longer, infrequent sessions.
- Early intervention within 6 months post-treatment breaks the fear-inactivity cycle.
Recommended Videos
10 Minute Balance Exercises
10 Minute Balance Exercises
Jessica Valant
Balance Workout to Prevent Falls for Seniors
Balance Workout to Prevent Falls for Seniors
yes2next
10-Minute Balance Workout For Seniors
10-Minute Balance Workout For Seniors
More Life Health Seniors
Influential Books
Dr. Melinda L. Irwin has assembled a team of the most respected experts in the field of exercise and cancer survivorship.
The Recovery Fitness® cancer exercise program is a recommended and empowering method for cancer patients.
Cancer diagnosis and treatment doesn't have to be a passive experience, and it shouldn't be. Dr. Kathryn Schmitz's Moving Through Cancer introduces a 21-day program of strength training and exercise for cancer prevention and recovery.
* As an Amazon Associate I earn from qualifying purchases.
Helpful Websites
Popular Apps
Scientific Research
- Streckmann, F., et al. (2019). It’s never too late - balance and endurance training improves functional performance, quality of life, and alleviates neuropathic symptoms in cancer survivors suffering from chemotherapy-induced peripheral neuropathy: results of a randomized controlled trial. BMC Cancer, 19(1), 414. https://bmccancer.biomedcentral.com/articles/10.1186/s12885-019-5522-7
- Kneis, S., et al. (2023). Effect of Exercise on Chemotherapy-Induced Peripheral Neuropathy Among Patients Treated for Ovarian Cancer: The PEDRO Randomized Clinical Trial. JAMA Network Open, 6(8), e2329310. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807806
- Miller, M. J., et al. (2025). Balance Changes in Adult Cancer Survivors Participating in a 16-Week Therapeutic Yoga Program. Integrative Cancer Therapies, 24. https://journals.sagepub.com/doi/10.1177/15347354241313048
- Santa Mina, D., et al. (2021). Cancer Rehabilitation and the Importance of Balance Training. Physiopedia. https://www.physio-pedia.com/Cancer_Rehabilitation_and_the_Importance_of_Balance_Training
How To Do It
Instructions:
1. Prepare Your Space
Choose a safe, open area with a sturdy chair, wall, or countertop for support if needed. Wear comfortable, non-slip shoes and loose clothing. Start with 10–15 minutes, 3–5 times per week, progressing as comfortable.
2. Settle into Breathing
Begin seated or standing with feet hip-width apart. Inhale deeply for four counts, exhale for six, repeating 3–5 times to center your focus and relax tense muscles.
3. Begin the Balance Exercises
Adapt based on your fitness level: beginners use seated or supported variations; intermediate add minimal support; advanced perform unsupported. Aim for 8–15 repetitions per exercise, holding static poses for 10–60 seconds.
Single-Leg Stance
- Get Ready: Stand behind a counter or sturdy chair. Keep your back straight and feet together.
- Lift Foot: Slowly lift your right foot off the floor. If needed, hold the back of the chair or counter for support.
- Bend Knee: Bend your right knee to a 90-degree angle.
- Balance and Hold: Hold this position for 10 seconds.
- Lower Foot: Lower your right foot back to the floor.
- Repeat: Repeat the exercise 10 to 15 times on each foot. Try to slowly increase your single-leg balance time, aiming for 30 to 60 seconds.
Standing side leg raises can improve stability by working your hips, glutes, and abdominals. This will help you feel more stable as you walk and change positions.
- Get Ready: Stand upright behind a sturdy chair with feet shoulder-width apart. Put your hands on your hips or hold the back of the chair for support.
- Engage Core: Engage your core and shift your weight to your left foot.
- Lift Leg: Slowly lift your right leg out to the side. Keep your right foot flexed and toes pointing forward.
- Hold & Lower Leg: Hold for 10 to 15 seconds, then lower it to the starting position.
- Repeat: Complete 10 to 15 repetitions on each side.
Sit-to-Stand
- Get Ready: Sit toward the front of your chair with your back straight and feet hip-width apart. Rest your hands on your lap or the armrests.
- Engage Core: Engage your core (belly muscles) and press your feet into the floor. Exhale as you hinge at your hips and stand up.
- Balance and Hold: Pause for a breath while standing.
- Lower to Seated: Hinge at your hips and bend your knees to sit down, returning to the starting position.
- Repeat: Repeat this move 10 to 15 times.
Leg Lifts
- Get Ready: Stand with feet hip-width apart or sit upright in a chair, engaging your core and holding a chair/wall for support if needed.
- Engage Core: Tighten your stomach muscles slightly to stabilize your body, whether standing or seated.
- Lift Knee: Slowly lift one knee toward your chest (standing: keep standing leg slightly bent; seated: raise as high as comfortable).
- Balance and Hold: Hold the lifted knee for 1-2 seconds, keeping steady and focusing on a point ahead for balance.
- Lower Leg: Gently lower your foot back to the ground (standing) or chair (seated) with control.
- Switch Sides: Repeat the lift with the other knee, keeping movements slow and controlled.
- Repeat: Alternate legs for 8-12 reps per side, breathing steadily and maintaining balance.
Heel-Toe Raises
- Get Ready: Sit or stand with your back straight and your hands in your lap or on the chair. Keep your feet flat on the floor.
- Lift Heels: Press into the balls of your feet to lift your heels.
- Hold & Lower Heels: Stand on your tiptoes. Hold for 5 to 10 seconds, then lower your heels back to the floor.
- Lift Toes: Press into your heels and lift your toes as high as you can, hinging at your ankles.
- Hold & Lower Toes: Hold for 5 to 10 seconds before placing your feet flat on the floor. Try to do each raise slowly and with control.
- Repeat: Repeat both movements 10 to 15 times.
4. Handle Distractions Gently
If balance wavers or mind drifts, pause, breathe, and reset without self-criticism. Use a mirror to observe form.
5. Conclude Mindfully
After completing the sequence, stand or sit quietly, scanning your body for sensations of steadiness. Deepen breaths, gently shake limbs, and resume activities slowly.
Helpful Tips:
- Consult professionals: Work with a physical therapist to tailor exercises to your needs and physical condition.
- Progress gradually: Start seated if fatigued; advance only when comfortable to avoid injury.
- Use support wisely: A chair or wall is fine—view it as a tool, not a crutch.
- Incorporate daily: Add to walks or yoga for holistic benefits; track improvements in a journal.
- Address reduced sensation: If sensation is limited, focus on visual cues and slower movements.
- Modify for limitations: Skip or adapt exercises causing pain; prioritize consistency over intensity.
- Hydrate and rest: Listen to your body, especially if fatigued; stop if dizzy.
- Combine with strength: Pair with resistance training 2x weekly for comprehensive benefits.
- Be patient: Benefits like reduced fall fear emerge over 4–8 weeks of regular practice.
* Consult your physician before starting any exercise program on this website, as the content is for informational purposes only and not a substitute for professional medical advice.
