Free strength and balance exercises to print
A free printable sheet of eight gentle exercises to help you feel steadier on your feet: five for strength, three for balance, and an 8-week record to tick off.
For adults who want to feel steadier on their feet, and the people who help them. The exercises come from the NHS website. They are gentle, and suit people who have not been active for a while.
Free to print, copy and share. No registration is needed. Organisations are welcome to link to this page so readers always find the latest version. A link is appreciated, but it is not a condition of using the guide.
Check first. If you have not exercised for some time, or you have a health condition or worries, speak to a GP first. If you have just come home from hospital, or a physiotherapist or care team has given you exercises, follow their advice first.
Before you start
- Use a sturdy chair without wheels or arms, that will not slip.
- Do the standing exercises next to a wall or the chair, in case you lose your balance.
- Wear loose, comfortable clothes, and shoes or slippers that stay on and grip the floor. Keep a drink of water nearby.
- Start slowly with a few of each. Build up the number gradually over the weeks.
- Aim to do them on at least 2 days a week.
- If an exercise hurts too much, stop.
Stop and call 999 if you have
- Chest pain that does not go away, or chest pain with sweating, feeling sick, light-headed or short of breath.
- Severe difficulty breathing.
- A fall where you cannot get up, or you may have hurt your head, neck, back or hip.
If you fall and are hurt or in pain, but none of these apply, call NHS 111.
Strength: hold the back of a chair
Sit to stand
Sit on the front of the chair with your feet hip-width apart, leaning forward a little. Stand up using your legs, not your arms, and look ahead. Then sit back down slowly.
Do it 5 times. Slower is better.
Mini squats
Stand behind the chair holding its back, feet hip-width apart. Slowly bend your knees as far as is comfortable. Keep your knees pointing forward and your back straight. Gently stand up straight again.
Do it 5 times.
Calf raises
Stand behind the chair holding its back. Slowly lift both heels off the floor as far as is comfortable, then slowly lower them.
Do it 5 times.
Sideways leg lift
Stand up straight behind the chair, holding its back. Lift your right leg out to the side as far as is comfortable, keeping your back and hips straight. Lower it, then do the same with your left leg.
Do it 5 times on each leg.
Wall press-up
Stand an arm's length from a wall. Put your hands flat on the wall at chest height. Keeping your back straight, slowly bend your arms to bring your body towards the wall. Then slowly push back.
Do it 5 to 10 times.
Balance: stand next to a wall
Sideways walking
Stand with your feet together and knees slightly bent. Step to the side slowly with one foot, then bring the other foot to join it. Keep your hips level.
Do 10 steps each way.
Heel to toe walk
Stand up straight with your fingers touching the wall. Put your right heel just in front of your left toes. Then put your left heel just in front of your right toes. Keep looking ahead.
Do at least 5 steps. As you get steadier, use the wall less.
One leg stand
Face the wall with your arms out and your fingertips touching it. Lift one foot off the floor, keeping your hips level and a slight bend in the other knee. Put the foot down gently.
Hold for 5 to 10 seconds. Do it 3 times on each leg.
My exercise record
Tick the days you did the exercises. Aim for at least 2 days a week. In the notes, write how many you managed, or anything you want to ask about.
The printable version has 8 weeks. The first two look like this:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Notes |
|---|---|---|---|---|---|---|---|---|
| 1 | ||||||||
| 2 |
Coming home from hospital?
Our free hospital checklist covers what to sort before you leave, home safety, when to get medical help, and a 14-day diary: mobilephysiotherapist.co.uk/after-hospital-checklist.
About this guide
Prepared by Mobile Physiotherapist UK, a team of independent physiotherapists who visit people at home. It is general information, not a personal plan, and it is not issued or approved by the NHS.
- Sources checked: 2 November 2026
- Next review due: November 2027
- Edition: November 2026
Sources
- NHS: Strength exercises
- NHS: Balance exercises
- NHS: Sitting exercises (chair and checking first)
- NHS: Physical activity guidelines for older adults
- NHS: Falls
- NHS: Chest pain
- NHS: Shortness of breath
- UCLH: Home exercises to improve strength and balance following hospital admission (stop if it hurts too much)
Spotted something that needs updating? Email office@mobilephysiotherapist.co.uk.
Would help at home make a difference?
Some people like a physiotherapist to visit them at home. You can find a home-visit physiotherapist near you.