What are two of the best balance exercises for seniors?

Though there are often many factors involved with decreased balance as we age, a lot of this decline is simply due to our inactivity. This can usually be improved with training.  Start slowly with the first exercise until you become used to the new experience of stressing your balance system. Improving lower body strength will help to improve your balance, and better balance means reduced risk of falls.

As you progress through the following exercises, begin by holding onto a table or chair for balance ... you may need both hands as you begin.  As your balance improves, use only one hand, then one fingertip.  When you feel comfortable with one fingertip, try the following lower body exercises without holding on at all.

Single Leg Stance is a great place to begin.  Stand on one leg and see how long you can balance.  Try the other leg.  Keep track of the time to see how you are improving.  Repeat 5 to 10 times.

For the following exercises, alternate legs until you repeat the exercise 8 to 15 times with each leg. Rest. Do another set of 8 to 15 alternating repetitions.  Focus on maintaining your balance throughout the exercise.

The next two exercises strengthen the hip and thigh muscles.

Side Leg Raises: Slowly lift one leg to side, 6 to 12 inches out to the side. Hold position for 1 second.  Slowly lower leg and repeat with other leg. Keep back and knees straight throughout exercise.

Hip Flexion: Stand on one leg. Slowly bend other knee toward chest, without bending waist or hips. Hold position for 1 second. Slowly lower leg all the way down. Repeat with other leg.

Hip Extension strengthens buttock and lower-back muscles.  Stand on one leg. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance as needed. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward. Hold position for 1 second. Slowly lower leg and repeat with other leg.

These exercises will start you on your journey for improved balance and stability.
ANY TIME is the RIGHT TIME to GET FIT!

 

Balance exercises help build strength in your leg muscles which is important for maintaining stability and preventing falls. Before trying these exercises, a senior should make sure to have a table, chair or wall nearby to hold on to as needed.

Ball Balance with Alternating Legs

1. Position a stability ball next to a chair (within reach)
2. Sit on the ball like you are sitting on a chair, keeping your head neutral and your back upright and straight (no arching or slumping forward)
3. Draw in your navel to your spine to help hold your posture
4. Your knees should be bent and over your toes and your toes should be pointing straight ahead
5. Place your hands on your hips (or have one hand holding the chair if needed for support and stability)
6. Lift one leg and hold for a count of 10. Switch legs

As you get more comfortable, you can balance for a longer time and try it without holding on as long as you feel balanced. Make sure you're breathing!

Single Leg Balance

1. Stand with your head in neutral position, shoulders relaxed, and feet pointed straight ahead, placed hip-width apart with your knees over your toes
2. Draw-in your navel to your spine and squeeze your butt(glutes)
3. Place one hand against a wall (to your side) and lift the opposite leg while balancing on the leg closest to the wall
4. Try to maintain level hips and shoulders. Hold the balance position.
5. Repeat to the other side. You can try counting to 10 while balancing and then switching sides.

When you feel comfortable, you can try it without holding on to the wall but stay closeby for safety.

 

 

Any balance exercise that you are able to complete is a great balance exercise. Two great exercises that may be completed are:

• Single-leg balance – Balance on one leg and keep the opposite knee slightly bent. From here, extend one leg forward and backwards. This may sound simple but can surely be challenging
• Quadruped – Start on your hands and knees. Next, take your right and left leg and extend them forming a straight line or as straight of a line as possible. Next, return to start and switch sides or stay on one side for 8-15 repetitions.

The best balance exercises may be a little tough to peg down because everyone is different. Balance training comes down to using a narrow stance or one leg to challenge your body’s center of gravity. Here are a couple moves to start with but be sure to consult a fitness professional that can help assess your current skill level and progress your balance training appropriately. If you are unsure about your balance, have something to support you nearby so that you can quickly grab onto it if needed (for example a railing or countertop).

For beginners, take a small step forward until you are in a narrow split stance. From there, place your arms out in front of you, then alternate bringing your arms to your side. Repeat 15 times for 2-3 sets

Progression, place your weight onto one foot and lift the other off the ground, leaving the floating foot about an inch from the floor. Hold on to something nearby if needed. Next, take the “floating” foot and point it in front of you and then to the side (focus on making sure that your knee on the stance foot stays in line with your 2-3 toes to ensure proper body alignment and balance technique). Repeat this 10-15 times and then switch legs.

Good luck and keep training!

I always like to recommend yoga as it stretches out the muscles and aids in balance. Balance is important for seniors as it can help prevent falls and facilitate walking and other leisure activities. It is also helpful in building muscle strength and definition. Also, aqua-therapy is great. This includes swimming in a pool which is sometimes easier for seniors as the chances of "falling" while exercising in a pool are greatly diminished.