Retirement brings freedom, but it also comes with a new set of health priorities. One of the most overlooked? The ability to improve balance and move with confidence. For new retirees, learning how to assess and strengthen balance can mean the difference between staying active or facing an unexpected fall.
Thanks to innovations in telehealth, staying strong, mobile, and safe at home has never been more accessible. Whether you’ve just stepped into retirement or are planning ahead, this guide outlines three essential balance tests, safe starting points for training, and how online telehealth exercise programs—as offered by Summit Health Solutions—can help you maintain independence and vitality from home.
Why Balance Training Matters After Retirement
As we age, muscle strength, flexibility, and coordination naturally decline. That’s normal—but if left unchecked, it can lead to reduced mobility and higher fall risk. According to the Australian Institute of Health and Welfare (AIHW), one in three adults over 65 experiences a fall each year, often resulting in injuries that limit long-term independence.
However, falls aren’t inevitable. Incorporating balance training and regular telehealth exercise into your weekly routine can dramatically improve stability, prevent injury, and promote confidence in everyday movement.
And you don’t have to step foot in a clinic to get started.
Telehealth: A Modern Way to Stay Active and Safe
Telehealth has transformed how Australians access exercise and rehabilitation. Through secure video platforms, older adults can join live virtual group sessions guided by qualified professionals—all from the comfort of home.
The Department of Health and Aged Care confirms that telehealth offers safe, effective, and accessible ways for older adults to manage their health and fitness without travel or waiting rooms.
The Summit Health Solutions Telehealth Exercise Program is specifically designed to help older adults and retirees avoid injury, increase mobility, and improve flexibility with structured, guided routines that are both effective and enjoyable.
👉 Learn more about the program here.
The 3 Essential Balance Tests for New Retirees
Before starting a training plan, it’s important to understand where your balance currently stands. These simple, at-home tests are widely recommended by physiotherapists and researchers to measure balance and coordination safely.
1. The Single-Leg Stand Test
What it measures: Stability, leg strength, and postural control
How to do it:
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Stand near a wall or sturdy chair for support.
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Lift one foot slightly off the ground and balance as long as you can.
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Repeat on both sides.
Being able to stand for 10–15 seconds on one leg indicates good balance for your age. If you wobble or need support, it’s a sign to include more balance training in your exercise routine.
2. The Timed Up and Go (TUG) Test
What it measures: Mobility and coordination
How to do it:
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Sit in a sturdy chair with your arms crossed.
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When ready, stand up, walk 3 metres, turn around, and sit back down.
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Time how long it takes.
A time of under 12 seconds is considered normal for healthy older adults. Anything longer may suggest slower reflexes or reduced balance control.
3. The Heel-to-Toe Walk
What it measures: Coordination and dynamic balance
How to do it:
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Walk in a straight line placing the heel of one foot directly in front of the toes of the other.
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Try 10 steps without losing balance.
If you can complete this without stepping sideways, you’re doing great. If not, practice this as part of your routine—it’s one of the simplest and most effective exercises for fall prevention.
Safe Starts: How to Train Balance at Home
Starting a new routine doesn’t have to be complicated—or risky. Here are safe and effective ways to improve balance and flexibility at home.
1. Start with Supported Balance Training
Use sturdy surfaces like kitchen counters or chairs for initial support. Basic moves such as heel raises, mini squats, and side steps strengthen the legs and core while improving confidence.
2. Focus on Controlled Movement
Slow, deliberate motions engage stabilising muscles. Practices like Tai Chi and gentle yoga, recommended by Better Health Channel (Victoria State Government), have proven benefits for balance and coordination in older adults.
3. Join a Guided Telehealth Program
The Summit Health Solutions Telehealth Exercise Program offers live, professional instruction to help you build balance safely. Participants can follow real-time classes or recorded sessions, all tailored for increased mobility to help with fall prevention.
These group sessions are structured and inclusive—ideal for newly retirees looking to stay safe at home while maintaining social connection and motivation.
The Mind-Body Connection: How Movement Builds Confidence
Improving balance isn’t just about preventing falls—it’s about restoring confidence. Regular telehealth exercise supports both physical and mental health by encouraging routine, interaction, and purpose.
Physical activity is scientifically linked to improved cognitive function and mood stability in retirees, as supported by The University of Sydney.
Once you’ve tested your balance and begun safe movement routines, consistency becomes key. Engaging in structured telehealth exercise programs ensures accountability and gradual progress—helping you transition from cautious steps to confident mobility.
If you’d like to see how similar programs have helped older adults reverse frailty and regain strength from home, check out this related post:
👉 Telehealth Exercise for Seniors: Reverse Frailty from Home
FAQs About Balance and Telehealth Exercise for Retirees
1. How often should I perform balance training?
Experts recommend balance or strength exercises at least two to three times per week for best results.
2. Is telehealth exercise suitable for new retirees?
Yes. Telehealth group sessions are designed for all ability levels, allowing retirees to move safely under the supervision of trained professionals.
3. Can I improve flexibility through telehealth exercise?
Absolutely. Regular guided sessions improve joint mobility, muscle elasticity, and posture, helping you stay free from injury and move more comfortably.
4. What equipment do I need to get started?
Most sessions only require common household items—like chairs or small weights—and a stable internet connection. That’s it!
5. How do I join the Summit Health Solutions Telehealth Program?
Visit Summit Health Solutions Telehealth Exercise Program to learn how to register for upcoming sessions and start improving your balance today.
Your balance blueprint begins now. By taking simple tests, following safe routines, and joining supportive telehealth exercise programs, older adults, including new retirees, can remain independent, confident, and active well into the future.
Join Summit Health Solutions today and experience how structured, guided telehealth exercise can help you improve balance, avoid injury, and stay safe at home—every step of the way.
