A kinesiologist says you can improve balance, build “strong, responsive feet” and reduce risk of falls with these two simple exercises

Poor coordination and balance aren’t the only causes of falls as we age.

According to kinesiologist and personal trainer Glen Owen, one of the main culprits is a lack of strength, causing you to become unstable on your feet and uncertain with your movement.

“If you can't move with confidence, life quickly becomes worrisome,” says Owen, founder of Glen Owen Personal Training. “You’ll feel more nervous on stairs and hesitant walking outside.”

Owen says he regularly meets clients who have tried exercises like standing on one leg, using wobble boards, or doing endless core exercises to reduce the risk of falls—often unsuccessfully.

“Please don’t shoot the messenger here,” he tells Fit&Well. "But most ‘balance exercises’ like standing on one foot mostly make you better at, well, standing on one foot.”

A more future-proof solution, he argues, is developing “strong, responsive feet.

“When your feet are stronger and can move through a full range of motion, they react more quickly when you slip, trip, or step on an uneven surface,” he says.

“That quick reaction is what helps you catch yourself before a fall and improves balance, making you feel more confident walking around the house, stepping off curbs or scaling flights of stairs.”

You don’t need specialized equipment to achieve this. Owen says you can build these solid foundations in just five minutes a day with two simple lower-body exercises.

How to do the workout

This two-move workout will strengthen the muscles around the lower legs and ankles. This includes the gastrocnemius and soleus of the calves that run down the back of the lower leg, and the tibialis anterior, which runs alongside the shin bone.

Owen recommends practicing these two exercises for around five minutes a day or per session, aiming for three sets of each, with 15 seconds of rest between sets.

“Many people notice their feet feel stronger and their balance feels better in under two weeks,” he says. “It’s a simple, practical way to feel more confident on your feet—no wobble boards required.”

1. Standing calf raise

Standing Calves Raise - YouTube

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Sets: 3 Time: 30sec Rest: 15sec

• Stand near a wall, counter or sturdy chair so you can hold on for balance.
• Place the balls of your feet (the front part, just behind your toes) on the edge of a step with your heels off the edge. (If this feels daunting, start with your foot on the floor instead.)
• Slowly rise onto your toes, lifting your heels as high as is comfortable.
• Pause for a second at the top, then slowly lower your heels as low as is comfortable. If on a step, your heels may go slightly below the level of your toes.
• Aim for 10-15 repetitions within the 30-second set.

Owen says: “Standing calf raises strengthen the muscles in your calves and feet, improving ankle control and boosting pushing power for walking and stairs. Just keep the movement slow and controlled—it’s not a race.”

2. Seated foot tap

Seated Toe Taps - YouTube

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Sets: 3 Time: 30sec Rest: 15sec

• Sit in a sturdy chair, with your back supported if needed.
• Slide your feet slightly forward so your heels are slightly in front of your knees.
• Keeping your heels on the floor, lift the rest of your foot as high as you can, lifting your toes toward your shins.
• Lower the balls of your feet to tap the floor firmly (but not painfully).
• Continue with this up-and-down motion quickly, like you’re tapping along to a fast song, you should feel the muscles along the front of your shins working hard.

Owen says: “This novel exercise strengthens the muscles along the front of your shin, which work to lift your foot upward. These muscles act like your brakes, helping you clear small obstacles and control your foot placement as it lands.”