5 Safe and Effective Exercises to Prevent Muscle Loss and Improve Balance as You Age

As we age, maintaining muscle and strength becomes critical for independence and quality of life. Sarcopenia—age-related muscle loss and frailty—affects many older adults, leading to weakness, falls, and even fractures. Every year, around 19,000 Australians experience a hip fracture, and 91% of these occur in older adults. Sadly, one in four people die within a year following a hip fracture, making prevention through strength and balance training essential.

The good news is that regular exercise can help protect your muscles, improve balance, and support metabolic health. Here are five safe, evidence-backed exercises you can do at home, each with tailored safety and progression tips.

1. Chair Squat

Stand with your feet hip-width apart in front of a sturdy chair (place it against a wall for stability). Lower yourself as if you’re about to sit, then stand back up.

Safety Tip: Keep a second chair beside you for extra balance support. Don’t lower beyond knee height.

Make It Harder: Hold a small weight, such as a bottle of water or backpack, at chest level. Pause for five seconds at the bottom before standing to increase intensity.

2. Heel-to-Toe Walk

Walk in a straight line, placing your heel directly in front of your toe with every step.

Safety Tip: Perform this exercise next to a wall or bench for support and ensure the floor surface isn’t slippery.

Make It Harder: Try walking backwards heel-to-toe or briefly close your eyes (while keeping one hand near a support).

3. Wall Push-Up

Stand arm’s length from a wall with hands at shoulder height. Slowly bend your elbows to bring your chest toward the wall, then push back to the start position.

Safety Tip: If you have sore wrists or shoulders, use a higher surface like a countertop. Avoid locking or overextending your elbows.

Make It Harder: Step further from the wall, slow down your movement, or progress to push-ups using a sturdy bench or the floor as your strength improves.

4. Single-Leg Stand

Stand behind a sturdy chair and lift one foot off the floor, holding for several seconds.

Safety Tip: Keep a hand lightly resting on the chair or wall and wear supportive footwear.

Make It Harder: Let go of support, close your eyes, or add slow arm movements to challenge your balance.

5. Step-Ups

Step onto a non-slip step or stair with one foot, then step back down. Alternate legs.

Safety Tip: Have a railing or sturdy chair nearby and step down slowly to maintain control.

Make It Harder: Hold a light weight, use a slightly higher step, or increase pace for a mild cardio boost.

Stay Strong, Steady, and Independent

With regular practice, these movements help slow muscle loss, support balance, and reduce the risk of falls and fractures. They require no special equipment and can be done safely at home.

Remember: Start small, move consistently, and build confidence over time. Strength and stability are the foundations of healthy ageing—and they’re never too late to improve.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!