5 sources: 2 meta-analyses, 1 non-randomised trial, 2 randomised controlled trials

Neuromotor (Balance/Agility/Coordination) · 15 min slot · 3x/week

Beginner Supported Balance

A gentle entry routine for those new to balance work or feeling unsteady. Every drill is done with a stable support within arm's reach.

How often: 1–3 sessions/week · trial frequency reported by the sources of the review summary this routine was written from (4 of 5 sources named by SR09.4 state one) · planning default: 3x/week · the review report’s bottom line: 2–3 sessions/week (the report's bottom-line parameter set)

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Feet-Together Stand
20s hold x 3
One hand resting on counter; progress to fingertips only.
Slot: static balance
Scaffold: app-designed stepApp-designed prescriptionthe finding states no sets or duration for this.
9 options for this requirement
These are the practices the completed Round-2 reviews name for static balance. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Dance for balance
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Multicomponent programme
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Otago Exercise Programme
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Pilates for balance
Compared in the review
2 papers put it in this slot · dose unit not stated
What the review holds
Proprioceptive training
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Tai Chi
Compared in the review
7 papers put it in this slot · dose in repetitions
Cannot be used here: This step's dose is measured in sets × time and this option's in repetitions. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Tandem stance / walking
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
VR / exergaming
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Yoga for balance
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
What the review holds
2
Staggered Stance Hold
20s hold x 2 per side
Keep support handy; swap lead foot.
Slot: static balance
Scaffold: app-designed stepApp-designed prescriptionthe finding states no sets or duration for this.
9 options for this requirement
These are the practices the completed Round-2 reviews name for static balance. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Dance for balance
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Multicomponent programme
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Otago Exercise Programme
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Pilates for balance
Compared in the review
2 papers put it in this slot · dose unit not stated
What the review holds
Proprioceptive training
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Tai Chi
Compared in the review
7 papers put it in this slot · dose in repetitions
Cannot be used here: This step's dose is measured in sets × time and this option's in repetitions. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Tandem stance / walking
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
VR / exergaming
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Yoga for balance
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
What the review holds
3
Lateral Weight Shifts
10 shifts x 2
Small, controlled shifts side to side.
Slot: dynamic balance
Scaffold: app-designed stepApp-designed prescriptionthe finding states no sets for this.
10 options for this requirement
These are the practices the completed Round-2 reviews name for dynamic balance. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Agility drills
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Gait training
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Multicomponent programme
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Otago Exercise Programme
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Pilates for balance
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Proprioceptive training
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Square-stepping
Compared in the review
1 paper put it in this slot · dose in repetitions
Evidence and how-to
Tai Chi
Compared in the review
13 papers put it in this slot · dose in repetitions
Evidence and how-to
Tandem stance / walking
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
VR / exergaming
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
4
Sit-to-Stand
8 reps x 2
Use a sturdy, non-rolling chair against a wall.
Slot: strength-for-balance
Scaffold: app-designed stepApp-designed prescriptionthe finding states no sets or reps for this.
4 options for this requirement
These are the practices the completed Round-2 reviews name for strength-for-balance. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Multicomponent programme
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Otago Exercise Programme
Compared in the review
10 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Pilates for balance
Compared in the review
2 papers put it in this slot · dose unit not stated
What the review holds
Tai Chi
Compared in the review
5 papers put it in this slot · dose in repetitions
Evidence and how-to
5
Heel Raises (Calf Raises)
10 reps x 2
Fingertips on chair; lower slowly.
Slot: strength-for-balance
Scaffold: app-designed stepApp-designed prescriptionthe finding states no sets or reps for this.
4 options for this requirement
These are the practices the completed Round-2 reviews name for strength-for-balance. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Multicomponent programme
Compared in the review
1 paper put it in this slot · dose unit not stated
What the review holds
Otago Exercise Programme
Compared in the review
10 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Pilates for balance
Compared in the review
2 papers put it in this slot · dose unit not stated
What the review holds
Tai Chi
Compared in the review
5 papers put it in this slot · dose in repetitions
Evidence and how-to

Safety, and where each line comes from

2 reported by the review's sources21 product safeguard (app-authored)4 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Reported by the review's sourcesAbsolute: Cognitive problems, inability to provide informed consent, certain medical conditions (e.g., osteoporosis, severe cardiopulmonary disease), use of certain medications
SR09.4 · canon row 2738, contraindications field · The effect of perturbation-based balance training on balance control and fear of falling in older adults: a single-blind randomised controlled trial · studied: WHAT: Perturbation-based balance training (PBT) consisting of three 30-minute sessions over three weeks. Specific exercises include unilateral treadmill belt accelerations and decelerations, platform perturbations, gait adaptability…
Product safeguard (app-authored)Begin beside a solid support; progress stance only when steady.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Ideal entry point for older and unsteady adults.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for adults who can stand unaided. A recent fall, a balance or vision condition, or a fear of falling changes what is appropriate here and calls for support within reach.

Prerequisites

Product safeguard (app-authored)Written for beginner level. Equipment: chair, none. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Reported by the review's sourcesOne training-related adverse event was reported, but details are not provided.
SR09.4 · canon row 2738, adverse events field · The effect of perturbation-based balance training on balance control and fear of falling in older adults: a single-blind randomised controlled trial · studied: WHAT: Perturbation-based balance training (PBT) consisting of three 30-minute sessions over three weeks. Specific exercises include unilateral treadmill belt accelerations and decelerations, platform perturbations, gait adaptability…
Product safeguard (app-authored)Feet-Together Stand: Fall risk: keep a chair or counter within arm's reach; progress only when a stance feels secure.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Staggered Stance Hold: Fall risk: keep support nearby; a good bridge stance before tandem work.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Lateral Weight Shifts: Fall risk: keep support in reach; a gentle entry drill to single-leg loading.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Sit-to-Stand: Fall risk: use a stable, non-rolling chair against a wall; key strength driver for standing balance.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Heel Raises (Calf Raises): Fall risk: rising onto toes reduces base—keep light support until steady.
From the exercise catalogue, written by this app.

Progression and regression

Product safeguard (app-authored)Feet-Together Stand: regress with Stand near a counter and rest one hand on it; Widen stance slightly if unsteady; Reduce hold time to 10s and progress with Close eyes; Stand on a foam pad; Add slow head turns.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Staggered Stance Hold: regress with Hand on counter; Shorten the stagger; Hold 10s and progress with Eyes closed; Shift more weight to the front leg; Foam pad.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Lateral Weight Shifts: regress with Hold a counter; Smaller shifts; Feet wider and progress with Lift the unloaded foot briefly; Eyes closed; Add reach to the loaded side.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Sit-to-Stand: regress with Push off the armrests or thighs; Use a higher/firmer seat; Fewer reps and progress with No hands; Slow 3-second lowering; Single-leg-assisted stand.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Heel Raises (Calf Raises): regress with Two-hand support; Smaller range; Fewer reps and progress with No hands; Single-leg heel raise; Eyes closed at top.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop if you lose balance without support to hand, feel dizzy or lightheaded, or cannot recover a stumble in one step; sit down and rest before continuing.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Two or more falls in the past 12 months, or any fall with injury
From this routine’s block record, written by this app.
Product safeguard (app-authored)Dizziness, lightheadedness, or fainting during standing or movement
From this routine’s block record, written by this app.
Product safeguard (app-authored)New or worsening unsteadiness, neurological symptoms, or numbness in the feet
From this routine’s block record, written by this app.
Product safeguard (app-authored)Fear of falling severe enough to restrict daily activity
From this routine’s block record, written by this app.
Product safeguard (app-authored)Ask a clinician or physiotherapist before starting if you have fallen in the past year, have a condition affecting balance or vision, or feel unsteady on your feet; do the first sessions with someone present.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

This foundational series narrows the base of support in stages, feet apart, feet together, semi-tandem, tandem, then single-leg, each held for timed intervals near support.

What the evidence says

The evidence is inherited from the practice this routine implements. Any duration is allowed; the label shows where you land against the studied dose.

It is an equipment-free way to start. Be aware that one high-quality pooled analysis found exercise improved balance overall yet not static balance specifically; treat this series as an on-ramp to task-specific work rather than as the training itself.

Key sources

meta-analysisSpecificity of Balance Training in Healthy Individuals: A Systematic Review and Meta-AnalysisJakob Kümmel, A. Kramer, L. Giboin, M. Gruber (2016) · Sports Medicine · 10.1007/s40279-016-0515-z · full text

non-randomised trialSix weeks of balance or power training induce no generalizable improvements in balance performance in healthy young adultsL. Giboin, M. Gruber, A. Kramer (2019) · BMC Sports Science, Medicine and Rehabilitation · 10.1186/s13102-019-0146-4 · full text

meta-analysisEffectiveness of Different Training Modalities on Static Balance in Older Adults: A Systematic Review and Meta-AnalysisNoé Labata-Lezáun, Sergi Rodríguez-Rodríguez, Carlos López-de-Celis et al. (2023) · Life · 10.3390/life13051193 · full text

Each source is shown by its own study design.

5 sources: 2 meta-analyses, 1 non-randomised trial, 2 randomised controlled trials

Agreement: Not computed: the review summary this entry was written from says “conflicts”, “Convergence”, and all 3 sources that state a direction at this claim report no effect. Direction recorded for 3 of 5 sources; not yet recorded for the rest. A review summary is the written synthesis this entry was first built from; it is not one of the sources counted here.
The claim's outcome: Outcome not yet recorded
Certainty: No source states a certainty rating.

What each source measured and concluded (5)

meta-analysis · 2016

Kümmel et al. (2016) — Specificity of Balance Training in Healthy Individuals: A Systematic Review and Meta-Analysis

What it measured: Balance performance in trained and non-trained tasks.
How it measured it: Time at stability during stance on different surfaces and estimates of center of pressure movement on a force platform; validated using the Physiotherapy Evidence Database (PEDro) scale.
How it was read: read in full text
What the review says it includes: meta-analysis, systematic review
Studies and participants, as stated: N = 102 participants across 6 studies
Heterogeneity, as stated: LIMITATIONS: The study is limited by the small number of studies included in the meta-analysis, moderate heterogeneity in some categories due to task and method diversity, and only considering English-language published studies.

non-randomised trial · 2019

Giboin et al. (2019) — Six weeks of balance or power training induce no generalizable improvements in balance performance in healthy young adults

What it measured: Balance performance in two untrained balance tasks (tilt-board and sensoboard), peak power in countermovement jumps.
How it measured it: Balance tasks: specific tasks with hands on hips, performance estimated with a stopwatch; Peak power: force plate (Leonardo Mechanograph GRFP) during countermovement jumps.
Direction it states for the claim's outcome: No effect
How it was read: read in full text

meta-analysis · 2023

Labata-Lezáun et al. (2023) — Effectiveness of Different Training Modalities on Static Balance in Older Adults: A Systematic Review and Meta-Analysis

What it measured: Static balance
How it measured it: One-legged stance test, Berg balance scale, Romberg test, short physical performance battery (balance test); validated tools
Direction it states for the claim's outcome: No effect
How it was read: read in full text
What the review says it includes: meta-analysis
Studies and participants, as stated: N = 335 participants across 8 studies

randomised controlled trial · 2024

Sievänen et al. (2024) — Effect of 10-Week Whole-Body Vibration Training on Falls and Physical Performance in Older Adults: A Blinded, Randomized, Controlled Clinical Trial with 1-Year Follow-Up

What it measured: Number of falls, physical functioning (via SPPB), fear of falling (via Falls Efficacy Scale International), daily physical activity (via hip-worn triaxial accelerometer).
How it measured it: Falls: self-report diary verified by telephone calls; Physical functioning: SPPB; Fear of falling: Falls Efficacy Scale International; Daily physical activity: hip-worn triaxial accelerometer.
How it was read: read in full text

randomised controlled trial · 2023

Gerards et al. (2023) — The effect of perturbation-based balance training on balance control and fear of falling in older adults: a single-blind randomised controlled trial

What it measured: Balance control via Mini-BESTest. 2. HOW was it measured? Validated measurement tool (Mini-BESTest). 3. SECONDARY OUTCOMES: Fear of falling via FES-I. 4. COMPARED TO: Compared to usual care alone.
How it measured it: Validated measurement tool (Mini-BESTest). 3. SECONDARY OUTCOMES: Fear of falling via FES-I. 4. COMPARED TO: Compared to usual care alone.
Direction it states for the claim's outcome: No effect
How it was read: read in full text

Open the week builder