June 12th 2023
By Jordan McElwain
These 6 balance exercises for seniors are perfect to do at home! Seniors and beginners can improve their balance and well being with this list of exercises.
By Ari Parker
We can lose our balance at any age, but it’s no secret that the risk of falling increases as we get older. The good news is that there are simple and effective exercises that can help anyone enhance their balance and stability. Below is a list of balance exercises you can use anywhere to lower your chances of falling and getting injured. These exercises can also help build strength, improve your posture, and boost your coordination. Try incorporating them into your daily routine to feel more comfortable walking around!
**As always, you should consult a medical professional to make sure you are able to undertake physical exercise. Remember not to overstretch to avoid injury, and if you ever feel any physical pain either before or during your exercise, please stop and consult a doctor before continuing.
Balance exercises can help reduce your risk of falls, build strength, and improve your overall well-being.
When performing balance exercises, focus on a spot in front of you that isn’t moving. This can help you maintain your balance.
Standing by a chair, countertop, or wall gives you something to hold on to should you lose your balance. You can also perform balance exercises while holding on to a chair or countertop to provide you with extra stability as you build balance and strength.
Toe stands can help you improve balance by strengthening your ankles and the muscles in your calves. We recommend standing behind a sturdy chair with your feet hip-width apart to perform this exercise. Raise your heels so your weight is on your toes, hold for a few seconds, then lower your heels back down to the floor. Repeat this move 10 times.
Heel-to-toe walking can help you practice your balance because it’s almost like walking on a tightrope (but safely on the ground)! To do this exercise, position one foot directly in front of the other, with your heel touching your toes. Take small steps, maintaining this heel-to-toe pattern of walking. Aim for 20 steps forward.
This exercise can improve your balance and coordination by helping improve the range of motion of your hips, knees, and ankles. Imagine standing at the center of a clock face. Lift one leg and reach it straight forward, with your foot about 4-6 inches off the ground to the 12 o’clock position. Return to the center, then repeat the motion to 3 o’clock, 6 o’clock, and 9 o’clock. Repeat each position with the other leg and aim to perform 5-10 repetitions on each leg. Check out the video below if you’re not quite sure how to do the clock reach!
Stand tall and shift your weight onto one foot. Place the sole of your other foot against your inner thigh or calf (avoid placing it on your knee). Hold this pose for 20-30 seconds, then switch sides. It’s helpful to focus on one spot to maintain balance. If you need to, you can use a wall or chair for support.
Marching in place is a great balance exercise because it fosters dynamic balance control, which is the ability to maintain balance while in motion. Not only is this a good balance exercise, but it will also get your heart rate up! Stand with your feet hip-width apart and march in place, lifting your knees as high as comfortable. While marching your feet, pump your arms as if you are walking briskly. Aim for 1-2 minutes of continuous marching.
Standing leg curls are a great way to strengthen your hamstrings and stabilize your back, hips, and knees, which are instrumental in maintaining your balance. To perform a standing leg curl, stand behind a chair, holding onto it for support. Bend one knee, bring your heel toward your back, then lower it down. Repeat with the other leg. Perform 10-15 curls on each leg.
Because the Rock the Boat exercise involves shifting your weight back and forth, it challenges your body’s equilibrium. It also helps to train your brain to recognize where your body is in space, which helps prevent falls.
Stand with your feet hip-width apart. Make sure your weight is balanced between your feet and keep your back straight. Hold on to a sturdy chair, countertop, or wall for support. Transfer your weight to your right foot, and slowly lift your left leg off the ground, holding it for up to 30 seconds. Then, set your left leg back down, shifting your weight to your left side, and lift your right foot out to the side, holding it up for 10 to 15 seconds. Work towards repeating this back-and-forth motion 5 times per side.
If it’s too difficult to lift your foot off the ground at first, you can simply shift your weight back and forth between your feet.
This exercise helps strengthen your lower body muscles while working on your balance. Stand with your feet about hip-width apart, behind a sturdy chair. Bend your left knee just slightly, so that your leg isn’t locked out straight. Lift your right knee towards your chest, keeping it bent, similar to how a flamingo stands. Hold this for up to 20-30 seconds, and repeat on the other side.
These balance exercises, combined with mobility exercises, are perfect for those who feel they’re at risk of falling or want to maintain their balance. By incorporating these exercises into your routine, you’re taking proactive steps to improve your balance, stability, and overall well-being. Start with exercises that match your current ability level, and gradually, you’ll see how much progress you make!
Check out the video below for a few more examples of balance exercises.
