Struggling with joint pain or stiffness? Or maybe you’re just looking to improve your stability without putting too much strain on your body?
Balance training can be a game-changer for joint health, especially when it’s low-impact. When you’re recovering from an injury, dealing with arthritis, or simply want to protect your joints, these exercises are designed to improve balance, coordination, and strength—all while being easy on your knees, hips, and ankles.
In this guide, we’ll walk you through 10 highly effective, low-impact exercises that can help boost your joint health and stability.
Ready to move better and feel stronger? Let’s get started with these joint-friendly balance exercises!
The Science Behind Balance and Stability
How Balance Works
Balance is a complex process that involves several key systems in the body working together. The muscles provide the strength and control needed to hold your body steady, while joints allow for smooth, coordinated movement.
Why Low-Impact Training is Effective
Low-impact exercises gently target these systems without putting too much stress on your joints. By focusing on controlled, deliberate movements, these exercises help strengthen muscles, improve joint flexibility, and train your vestibular system—all while being accessible to people of any fitness level or with joint concerns.
Key Benefits of Low-Impact Balance Training
Joint Protection:
Low-impact balance exercises are designed to minimize stress on sensitive areas like the knees, hips, and lower back. This is especially beneficial for individuals with arthritis or joint issues, as research shows that low-impact activities can reduce pain and improve joint function without worsening symptoms.
Injury Prevention:
Improving balance can prevent falls and related injuries, particularly in older adults. Studies suggest that balance training can lower fall risk by, helping prevent fractures and other injuries that come with poor stability.
Core Strengthening:
Balance exercises engage your core muscles, improving posture and overall body strength. Research confirms that a strong core leads to better balance and a reduced risk of back pain.
Enhanced Mobility and Flexibility:
Regular practice of low-impact balance exercises improves flexibility, increases range of motion, and increases physical function. Studies have shown that increased flexibility contributes to greater mobility and reduces stiffness in daily activities.
10 Low-Impact Balance Exercises
1. Single-Leg Stand
For this exercise, you have the option to stand beside a chair, a counter, or a wall to support your balance.
Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hand at your side, palms facing forward. Engage your core. Bend and lift your left leg, placing all of your weight on your right leg. Hold the position for 10-30 seconds and switch legs to repeat the movement.
This strengthens the legs and improves balance.
2. Heel Raise
For this exercise, utilize the back of the chair or wall for support if needed.
Begin in an upright standing position behind a chair with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold onto the back of the chair for balance. Engage your core and raise your heels on both feet, squeezing your glutes at the end position. Hold this position for several seconds. Lower your heels to return to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
3. Sit to Stand
Begin in an upright standing position in front of a chair with your feet slightly wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Clasp your hands together in front of your body at chest height and tighten your abdominal muscles. Bend your knees and hinge through your hips to lower into a seated position on the chair. Raise back to an upright standing position, squeezing your glutes at the top. Repeat the movement. Start with 1 set of 10 repetitions.
4. Lateral Leg Lifts
For this balance exercise, you may use a chair for balance and support.
Begin in an upright standing position behind a chair with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold on to the back of the chair with one hand for balance while you place your opposite hand on your hip. Engage your core and lift one leg out to the side, ideally to a 30 to 45-degree angle. Keep your toes pointing forward. Finally, lower your leg to the starting position and repeat the movement. Start with 1 set of 10 repetitions on each side.
5. Marching in Place
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands at your sides and engage your core. Lift one knee up, ideally at hip height, as you counter the movement with your opposite arm. Return to the starting position and repeat the movement on the opposite side. Complete with 3 sets of 10 repetitions.
6. Single Leg Squats
Begin in an upright standing position with your feet about hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and then transfer all of your weight onto one foot. Bend your supporting knee and then hinge through your hips to lower into a squat position, keeping your knee behind your toes. Try to lower yourself as far as your flexibility and strength allow. Hold the position for a couple of seconds. Relax and then return to the starting position. Repeat the movement. After several repetitions, repeat the movement on the opposite leg.
7. Single Leg Deadlifts
For this exercise, you can use the back of the chair, wall, or anything stable for balance if needed.
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and toned legs. Bring your hands in front of your body and engage your core. Shift your weight onto one leg and slightly bend your supporting knee. Hinge through your hips to bend your upper body forward until it is parallel to the floor while extending your opposite leg back. Relax and return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
8. Lateral Lunge
Begin in an upright standing position with your feet wider than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Place your hands on your hips. Contract your abdominal muscles and bend one knee to shift your body weight to one side, stacking your hip over your knee and ankle. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 10 repetitions on each side.
9. Wall Push-Ups
Begin in an upright standing position in front of a wall with your feet hip-width apart. Maintain good alignment with your head, shoulders, hips, and legs. Step back with both feet to increase the angle of your body and press your hands against the watt. Engage your core and bend your elbows to lower your upper body towards the wall. Hold the position for a couple of seconds, then straighten your arms to return to the starting position. Repeat the movement.
10. Bird Dog
Begin in a 4-point position on the floor with your hands underneath your shoulders and your knees underneath your hips. Maintain good alignment with your head, shoulders, and hips. Contract your abdominal area. Extend your left arm forward to be in line with your shoulder, then gently extend your opposite leg straight behind your body. Keep your left arm, shoulders, hips, and right leg parallel to the floor. Hold the position for a couple of seconds. Repeat the movement several times at your own pace. Then repeat the sequence of movements on the opposite side.
To make the movement more challenging, you bring your left hand and right foot to your back, tap your right foot, and inhale as you return to the parallel position.
How to Incorporate Low-Impact Balance Training into Your Routine
- Start Slow: Begin with simple exercises like single-leg stands or heel-to-toe walking. Focus on holding each position with control before moving to more challenging movements. As your balance improves, gradually incorporate more complex exercises involving both motor and cognitive tasks.
- Frequency: Aim to practice balance exercises 3-4 times a week for best results. You don’t need long sessions—10 to 15 minutes of focused practice can greatly improve your stability over time. Consistency is key!
- Combine with Strength and Flexibility Work: For a well-rounded routine, pair balance training with other low-impact exercises like swimming, yoga, or resistance band workouts. Strengthening your core and legs and improving flexibility will further enhance your overall balance and joint health.
Conclusion
Low–impact balance training offers so many great benefits for everyone—whether you’re trying to protect your joints, prevent injuries, or just improve your overall stability. It’s a gentle, effective way to strengthen your muscles, improve flexibility, and keep your body moving with ease. Plus, it’s perfect for all ages and fitness levels, so you can start wherever you are!
Ready to give it a try? It only takes a few minutes a day to make a real difference. Start small, stay consistent, and you’ll soon notice better balance control leading to greater confidence in your health and physical ability. Your body will thank you! Why not add a few of these exercises to your routine today?
References
Al Attar, W. S. A., Khaledi, E. H., Bakhsh, J. M., Faude, O., Ghulam, H., & Sanders, R. H. (2022). Injury prevention programs that include balance training exercises reduce ankle injury rates among soccer players: A systematic review. Journal of Physiotherapy, 68(3), 165-173. https://doi.org/10.1016/j.jphys.2022.05.019
Karagül, S., & Kartaloğlu, I. F. (2023). The effect of single and dual-task balance exercises on balance performance in older adult patients with degenerative lumbar spinal stenosis: A randomized controlled trial. Geriatric Nursing, 49, 133-138. https://doi.org/10.1016/j.gerinurse.2022.12.002
