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Does getting up from a chair feel more challenging than it used to?

Liz Hilliard

Courtesy Liz Hilliard

You’re not alone.

I’ve spent yearshelping people of all agesmaintain their strength and stability.

Let me share some essential stability exercises that can help you maintain your independence and vitality.

Single Leg Balance

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Our flexibility and joints can be negatively affected by aging, especially with a more sedentary lifestyle.

Maintaining joint health throughexercises, which combines Pilates with strength training, is vital to healthy aging and stability.

Here are 10 of my favorite stability exercises.

forearm plank

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Stand on one leg, keeping your knee slightly bent and hold the position for 15-30 seconds.

Switch legs and repeat.

For added challenge, try closing your eyes or standing on an unstable surface like a bosu ball.

side plank exercise

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Hold this position starting for 20 seconds working up to 60 seconds or more.

A plank is a great way to strengthen the core and stabilize your spine.

Hold for 20-60 seconds on each side to strengthen the obliques and improve your lateral stability.

Core Balance, bird dog pose

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Core Balance

Start on all fours.

Extend one arm forward and the opposite leg back while keeping your core engaged.

Hold for 10-15 seconds, then switch sides.

Wall Sit

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This exercise promotes balance and coordination.

This exercise strengthens the legs and core while improving stability.

Let your back knee hover just above the ground.

lunges exercise

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Hold this position for 10 seconds.

Then repeat the other side 8-10 times.

This unstable surface strengthens your core and challenges your balance and stability.

Ball Squat

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This exercise strengthens and stretches the calves and improves balance.

Chair Stand

Sit in a chair and stand up without using your hands.

Repeat 5-10 times to strengthen your legs and improve stability.

calf raises

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Woman standing in front of a chair

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side leg raise

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