Stand near a wall or chair. Lift one foot off the floor, balancing on the other for 30 seconds. Touch the wall ONLY if needed. The single best predictor of fall risk in older adults — and the most cost-effective fix.
Secondary muscles
glutes
calves
Form cues
1Look forward, not at the floor (proprioception)
2Hover the wall hand — only touch if you're tipping
330 sec each leg; progress to eyes-closed for an upgrade
Common mistakes
⚠Holding the wall hard — you're not training balance
⚠Skipping if it feels easy — challenge yourself with eyes-closed