As you and your body mature, you may be afflicted with balance issues as a result of aging. Unfortunately, balance problems are a rampant, common issue among older adults in the U.S., which can lead to various hazards such as fall injuries. Statistically, 40% of older adults nationwide are affected by balance problems to some degree. Prevent yourself and your loved ones from adding to these worrying statistics with these balance exercises for seniors!
Before You Start Exercising
It’s important to be prepared before you engage in any balance exercises so that you can make the most out of your balance sessions. Always remember, safety first! Ensure that you have a go-ahead from your doctor, and remember to have something sturdy nearby to hold onto for support when you lose your balance during a workout, like a railing or a bench. Additionally, a great way to ensure a safe and effective workout session would be a short warm-up before your balance exercises to wake your joints up, such as light stretching and brisk walking.
Standing with Feet Together
For beginners, this is an approachable exercise to start your journey with due to its ease. This exercise is simple, yet goes a long way in preserving your sense of balance in your golden years. Simply stand with your feet together with an upright posture for two minutes. Remember to have a sturdy item such as a chair (without wheels!) to ensure that you have something to support you if you lose balance.
Single-Leg Stance
This exercise trains your balance on each leg in a simple manner. Stand tall and upright for your starting position. Then, shift the weight of your body onto your right foot, bending your left knee and lifting your left foot off the ground. Hold this stance for a minute before returning to your starting position. Repeat this exercise two to three times, alternating your legs’ positions.
Calf Raises
This simple exercise is beneficial to your balance as well as your lower leg muscles. With a straight posture, start with your feet tightly together. Afterward, lift your heels off the floor and stand on the balls of your feet. Hold this position for one second before lowering back to your initial, default stance. Repeat this cycle for 10 to 15 reps for great balance on the balls of your feet!
Sit to Stand
Have you conquered and mastered all the other balance exercises? This exercise makes for a great challenge! You’ll need a chair for this one. Sit on a chair with a straight posture, placing your feet flat on the floor and your hands crossed over your shoulders. Rise to a full standing position with your back straight and stomach tight, making sure that your legs aren’t touching the legs of the chair. Afterward, sit back down slowly. Performing 10 to 15 reps of this process makes for a satisfying workout!
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