Balance Exercises For Seniors: Here Are 5 Best Balance Exercises

In this article, we will learn about the top 5 balance exercises for seniors. So read till the end.

Start slowly, and make sure you have something nearby to grab onto if you lose your balance while doing the exercise.

Do not forget to take a break if you feel any pain. Consult your doctor if the pain lasts more than a few days.

Benefits of balance exercises

• Balance exercises are designed to improve your body’s stability and coordination.
• Balance allows you to stay upright while walking, biking, climbing stairs, or dancing.
• Even when you get older, it’s important to practice balance exercises because as you age your ability to know where you are in space deteriorates, contributing to a loss of balance.
• Having a good balance can help you avoid injuries. Because older people are more vulnerable to accidents involving slips and falls, it is critical to maintain your balance as you age.
• Balance exercises have been shown in studies to have a significant impact on an older person’s quality of life.

What Causes Elderly Balance Issues?

Do you know why senior citizens frequently fall over? It’s all because of a lack of balance. They frequently find it difficult to control and maintain their body’s position while walking, climbing stairs, standing, or even sitting still.

Balance issues in the elderly can be life-threatening. The risk of falling over increases with the age of 65 which increases the risk of fatal injuries.

2.1. Health Issues

Balance in older people can be affected by diseases such as stroke, ear infections, multiple sclerosis, arthritis, and orthostatic hypotension.

2.2. Dehydration

It can cause muscle fatigue and reduce muscle efficiency. It leads to decreased muscle proprioception sensitivity, which reduces balance.

2.3. Panic And Anxiety Attacks

You may also lose your balance as a result of increased panic and anxiety which could lead to a panic attack.

2.4. Low Blood Pressure

It causes dizziness, weakness, and fainting, all of which increase the likelihood of injury from falls.

How Does Balance Work?

• When we move, our brain communicates with different muscles via nerves and chemical signals.
• These systems collaborate to assist us in performing tasks like standing up, sitting down, climbing stairs, and stepping over obstacles such as grandchildren’s or pet toys.
• The human body uses signals from various senses to help us maintain our balance and avoid falling.
• Our eyes assist us in determining whether we need to pick up our feet or move one way or the other.
• Canals in our ears help the brain determine how we are positioned — whether we are upright or lying down, for example. These canals also assist us in determining our position in gravity.
• Our joints and muscles also assist us in maintaining our balance throughout the day. by adjusting and responding to various movements to keep us upright and in proper alignment.
• When any of these systems fail, you may experience a loss of balance. For example, if you have hip joint pain, you might compensate by leaning forward or backward. It can cause your natural balance to be thrown off, making it easier to fall.

Top 5 Balance Exercises For Seniors

1. Lower Body Exercises for Balance and Strength

1.1. Rock the Boat Balance Exercises For Seniors

This is one of the most effective exercises for seniors to improve core strength and balance by stretching the hamstrings. It also helps in strengthening the spine and stress relief. 

• All you need to do is stand with your feet shoulder-width apart, the same width as your hips.
• Firmly press your feet into the ground, and then, as you shift your weight to one foot, slowly lift the other leg off the ground and hold for no more than 30 seconds.
• Return to the center and do the same thing on the other side.
• You can begin by doing this exercise three times per week and gradually increase the frequency as you gain confidence.
• While in the boat pose, keep your feet and knees together and your legs straight.
• Maintain a straight spine and spread and extend your fingers while pushing through your heels.

1.2. Heel Raise

• Maintain a tall posture.
• Lift your heels slowly and roll up on the balls of your feet.
• Begin with a small lift and gradually increase the height of your heels.
• Hold.
• Return the heels to the floor slowly.
• Increase the intensity of the lift by holding it for a longer period or, if you feel stable, by raising your arms in front of you.

1.3. Ankle Movement

• Maintain a tall posture.
• Move your weight and center of gravity to your left leg.
• Lift the heel of your right foot, then the toes, until you’re balanced on the opposite foot.
• Raise your right knee as far as it can go.
• As you lift the knee, your shoulder and head may want to round forward.
• Maintain a high crown of the head.
• Several times, point and flex the right ankle.
• The foot should then be rotated in one direction, then the other.
• Place your right foot on the ground.
• Rep on the opposite side.

1.4. Straight Leg Lifts to the Back

• Keep your head high.
• Move your weight/center of gravity to the left leg by engaging your tummy/core.
• Keep your right leg long.
• Extend your right leg.
• Raise your right leg behind you and back up.
• Although your torso may lean forward slightly, keep your head high and do not bend forward.
• Set up for the other side after completing several repetitions on the right leg.

1.5. Hip Marching

This exercise focuses on the hip flexors and thighs. You will be able to walk further and more quickly. It also assists you in picking your feet up so that you do not trip over things.

1. Place your feet flat on the floor and sit up straight in your chair.
2. Inhale as you slowly raise your left knee as high as you can.
3. Exhale as you slowly lower yourself back to the ground.
4. Repeat ten times in total.
5. Repeat with your right knee.
6. For an added challenge, use 2 to 5-pound ankle weights in this exercise.

2. Upper Body Exercises for Balance and Flexibility

2.1. Side Arm Lifts

• With your arms at your sides, stand tall.
• Raise your arms to about shoulder level and rotate your arms, so your palms face the ceiling.
• As you bring your arms back to your sides, rotate them, so the palms face your thighs.
• Reach your arms as high as your shoulder range of motion allows with each side lift.
• Look up to the ceiling as your hands float high to add movement to your neck.
• Repeat for the number of repetitions that are comfortable for your shoulders.

2.2. Shoulder Rolls

• Keep your arms by your sides and stand tall.
• Raise your shoulders toward your ears, then gently shift them forward, down, back, and up toward your ears.
• Complete several circles in this direction, then switch and repeat on the other side, doing the same number of circles on both sides.
• Finish with your shoulder slightly back and away from your ears.

2.3. Front Arm Lifts

• Keep your arms by your sides and stand tall.
• Raise your arms in front of you to approximately shoulder level, palms facing each other.
• Return your arms to your sides, palms facing your body.
• Allow your arms to rise higher with each repetition as your shoulders allow.
• Look up to the ceiling as your hands float high to add movement to your neck.

Repeat for the number of repetitions that are comfortable for your shoulders.

3. Hand and Finger Balance Exercises For Seniors

The exercises listed below will help you improve your flexibility. You are not required to stand for these.

• Pretend you’re facing a wall in the first exercise.
• Your fingers will work their way up the wall until they reach the top.
• Wiggle your fingers for ten seconds while holding your arms above your head.
• Then, return them to the ground.

• Touch your hands behind your back during the second exercise.
• Reach for your left hand with your right hand behind your back.
• Hold that position for ten seconds before attempting it with your other arm.

4. Exercises to Improve Coordination and Balance

4.1. Heel Lifts with Alternating Arm Lifts

• Standing tall, Raise your heels slowly and roll up onto the balls of your feet.
• Begin with a small lift and gradually increase the height of your heels.
• Hold. Return the heels to the floor slowly.
• Combine Heel Lifts and Side Arm Lifts after a few repetitions, raising arms to about shoulder level and rotating palms toward the ceiling while lifting the heels.
• As your heels return to the floor, float your arms down to your sides.
• Switch to front arm lifts after completing a few repetitions.

4.2. Heel-Toe Walking

• Keep your head high.
• Put your right foot in front of your left foot so that the front of your left toe is touched by the right heel.
• Slowly place your left foot in front of your right, rolling forward to the ball of your foot while putting your weight on your left heel.
• The exercise becomes more difficult as the heel-to-toe distance gets closer.
• Start there if you need to step your feet further apart.
• If you require assistance, walk alongside a counter or through a hallway.

4.3. Back Leg Raises Posture exercises

Besides improving your balance, it will also help you build strength and endurance while supporting your lower back.

• Begin by standing behind a chair.
• The next step is to straighten your right leg backward.
• Avoid bending your knees as you do this.
• Before lowering your leg, hold this position for a few seconds.
• Repeat with the other leg.
• This physical activity should be performed fifteen times for each leg.

4.4. Side Leg Raises

If you can do the back leg raise, you should be able to do this one with ease. All you need for this one is a chair, some sturdy walking shoes, and someone to supervise you.

• Begin in the same way you did before, by standing behind a chair with your feet shoulder-width apart.
• Instead of stretching one of the legs backward, say the right leg, lift it to the side.
• Make sure you’re standing tall, with your head and toes pointing forward.
• Raise one foot off the ground, bring your leg up and out, and hold for a second or two before lowering it to the floor.
• Rep with the opposite leg, alternating five times on each side.
• You can increase the frequency as you become more accustomed to it.

4.5. Squat to a Chair

The goal of this activity is to strengthen your knees and hips, which will increase your stability. Do remember, it should be done under the supervision of an expert.

• Place yourself in front of a seat to begin.
• You should have your legs hip-width apart.
• Make sure your chest is slightly raised before attempting to lower your hips back and down while bending at the knees.
• You have the option of hovering above the chair or simply sitting down.
• The only precaution is to avoid extending your knees past your toes.
• Maintain this position in which your entire body is leaning forward, beginning at the hips.
• Consider pausing at the bottom of this movement, then pushing through your feet before returning to your original position.

Tips To Find Your Balance 

• Determine which of your legs is your dominant one. Begin each exercise with your non-dominant side to make the other side easier.
• Maintain proper posture and form while in this position.
• To keep your balance, fix your gaze on a fixed point straight ahead.
• If you’re having trouble standing and keeping your balance, try spreading your feet a little wider.
• Slightly bend your knees. It keeps your knees from hyperextending and keeps you stable.
• Spread your weight evenly across both feet. Take note of whether you tend to put more weight on one foot than the other or if your weight moves forward or backward.
• As your balance improves, try closing one eye at a time, gazing up at the ceiling, or experimenting with different arm positions.
• Start slowly, and make sure you have something nearby to grab onto if you lose your balance while doing the exercise.
• Do not forget to take a break if you feel any pain.
• Consult your doctor if the pain lasts more than a few days.

Conclusion

It is critical that older adults feel confident in their movement patterns so that they are not anxious or fearful of falling. According to a 2016 study, adults who did balance exercises for 6 weeks improved their balance control and gained confidence.

According to 2019 research, balance and coordination exercises are effective in improving the overall quality of life in older adults. Balance exercises can help improve mental functioning, including memory and spatial cognition, as well as physical benefits like increased stability.

Lounging around all day will not help you if you have trouble balancing and coordinating your muscles. Get back on your feet and do try a few balance exercises to help prevent falls and other mobility-related accidents.

The tightrope walk, balancing wand, and leg raises are some of the most fundamental of these exercises. When possible, have someone supervise and guide you through these physical activities.

Frequently Asked Questions:

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