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Mobility · Level 1 of 3

Stretching and balance exercises for over 50s: beginner level

Flexibility and balance fade without us noticing, and they have the biggest impact on the risk of falling. The WHO advises people over 65 to train balance at least 3 days a week. Hold each stretch without bouncing and without reaching the point of pain.

Days/week3–5
Hold15–30 s
Repetitions2 per side

Start here if… You feel stiff when you get up or find it hard to tie your shoelaces.

Routine · 10 min

  1. 01Seated hamstring stretch

    Seated hamstring stretch

    Sit on the edge of a chair with one leg straight, heel on the floor. Lean forward from the hips.

    2 × 20 s per leg
  2. 02Supported quad stretch

    Supported quad stretch

    Stand holding the back of a chair. Bring your heel towards your buttock; use a towel if you can't reach.

    2 × 20 s per leg
  3. 03Calf stretch against a wall

    Calf stretch against a wall

    Hands on the wall, one leg back with the heel down.

    2 × 20 s per leg
  4. 04Doorway chest stretch

    Doorway chest stretch

    Forearms on the door frame, then take half a step forward.

    2 × 20 s
  5. 05Seated trunk rotation

    Seated trunk rotation

    Sit up straight and turn to look over your shoulder.

    2 × 15 s per side
  6. 06Supported single-leg balance

    Supported single-leg balance

    One hand on the counter. When it gets easy, touch it with just one finger.

    3 × 10 s per leg

Warm up for 5 minutes before every session. If you have heart disease, uncontrolled high blood pressure, diabetes or a joint replacement, check with your doctor before you start.