Balance is the cornerstone of an active lifestyle for seniors. From exercises that might seem simple to lifestyle adjustments, these 10 tips to improve your balance are tailored to provide practical ways for seniors to find confidence in their everyday lives through stability. 

1. Heel-to-Toe Walks

This exercise involves walking in a straight line while placing the heel of one foot directly in front of the toes of the other foot, alternating the foot in front with each step. By challenging your coordination and awareness of your body’s position and movement, heel-to-toe walks help improve balance and stability. For added stability, engage your core muscles in your abdomen and back. Heel-to-toe walking can help make everyday movements like walking safer and more controlled for seniors.

2. Single Leg Stands

While standing on one leg may seem simple, you may need support at first until you build strength and stability in your lower body. Use a sturdy chair, counter or wall for support, and lift one leg off the ground while bending your knee. Hold your position for 10 to 30 seconds, and then lower your leg and repeat the process with the opposite leg. This exercise targets the muscles in your ankles, knees and hips, which all help you maintain balance. Gradually reduce your reliance on support until you can stand unassisted.

3. Chair Squats

Also known as seated squats, this exercise is a modified version of traditional squats, only using a chair as a supportive aid. Stand with your back to the chair, with your feet hip-width apart. Act like you’re going to sit down, but keep your arms extended in front of you and concentrate on getting your buttocks back before bending your knees. Barely tap the chair with your buttocks, but don’t sit. Then, push yourself into a standing position again. Chair squats work well for aging adults with limited mobility, are gentler on the joints and strengthen your leg and core muscles to improve balance.

4. Toe Raises

Stand up straight and lift both heels off the ground while keeping your toes firmly planted on the floor. Then, slowly lower your heels back down. Hold onto a sturdy chair or counter if you need support, especially when you first begin this exercise. Toe raises help strengthen and stabilize the ankles, an essential part of improving balance. Alternatively, instead of lifting yourself onto your toes by taking your heels off the ground, leave your heels flat on the ground, lift your toes and gently rock back on your heels. This version exercises your ankles and shins instead of your ankles and calves.

5. Marching in Place

This is a low-impact exercise that mimics the motion of marching, but you remain in one place. Hold onto a counter or sturdy chair with one hand until you improve your body’s stability. Stand up straight and lift one knee to at least calf level but higher if you can, and then lower it and raise the opposite knee. Alternate back and forth around 20 times. Marching in place engages your core muscles and improves balance and coordination. The marching movement can also help with cardiovascular health, especially as you become able to pick up the tempo.

6. Weight Shifts

This exercise involves transferring your body weight from one foot to the other while standing. You can perform weight shifts in different directions to change the benefit. For example, stand with one foot forward and one foot back, and shift your weight from one foot to the other, rocking forward and back to improve stability while walking. Alternatively, stand with your feet hip-width apart, shifting your weight from side to side to help improve your steadiness as you walk, go up and down stairs or step over an obstacle. No matter which direction you shift, this exercise challenges your balance and awareness of your body’s position and movement to help improve your stability and reduce the risk of falls. Start slowly, and gradually increase your range of motion as your balance improves.

7. Circular Arm Swings

Perform this exercise standing or sitting to engage the muscles in your arms, shoulders and core. Stand or sit tall with your feet hip-width apart. Lift your arms out to your sides at shoulder level with your elbows slightly bent and your palms facing down. Move your arms in a forward circular motion for about 30 seconds, reverse directions and move them backward in a circular motion. Arm swings can help improve balance while promoting flexibility and range of motion.

8. Yoga or Tai Chi Classes

Tai chi and yoga both focus on slow, deliberate movements and controlled breathing that can be particularly beneficial to seniors trying to improve balance, flexibility and strength. Tai chi involves gentle stretches and rotations to increase joint flexibility and range of motion, reducing fall risk and improving balance. Yoga poses gently stretch muscles to enhance flexibility and reduce stiffness, helping seniors develop a strong foundation required for balance and stability.

9. Back Leg Raises

Stand behind a chair for support and slowly lift one leg backward while keeping your back straight. Briefly hold this position. Then, lower the leg and switch to the other one. Repeat several times for both legs. Back leg raises help strengthen the muscles supporting your spine, improving your posture and reducing fall risks. Alternatively, you can do side leg raises by lifting one leg at a time to the side instead of the back to target your hip abductors, which are crucial in maintaining balance.

10. Sit-to-Stand Exercises

This exercise involves repeatedly transitioning from a seated to a standing position, which helps you improve strength, balance and mobility. Sit-to-stand exercises can also make it easier for seniors to perform daily activities like getting in and out of chairs or vehicles or on and off the toilet, enhancing your continued independence. Sit on a sturdy chair with your feet flat on the ground and your hips near the edge of the chair. Shift your body weight forward by leaning your chest over your toes, and then slowly rise to stand. Sit back down by bending a little at your knees and pushing your hips toward the chair until you’re seated again. Repeat several times, increasing the number of times you sit and stand as your confidence and strength improve.

In addition to improving balance, improving coordination [DEV NOTE: link to exercises for coordination blog in April] may help to provide a holistic approach. 

Our Wellness Programs at Montereau are at the core of our activity planning and designed to help you thrive. Contact us at 918-495-1500 to learn more about what makes our programs unique.