As we age, our balance can begin to decline, which can increase the risk of falls and injuries. Fortunately, there are simple exercises seniors can do to improve and maintain their balance.
Here are ten quick and easy balance exercises that seniors can do at home:.
1. Single Leg Stands
Stand behind a sturdy chair and hold onto it with both hands. Lift one foot off the ground and balance on the other foot for 30 seconds. Switch feet and repeat.
2. Heel-to-Toe Walk
Stand with your feet together and walk forwards in a straight line, touching the heel of one foot to the toe of the other with each step. Keep your arms out to your sides for balance.
3. Side Leg Raises
Stand behind a sturdy chair and hold onto it with both hands. Lift one leg out to the side and hold it there for a few seconds, then lower it back down. Repeat on the other side.
4. Calf Raises
Stand behind a sturdy chair and hold onto it with both hands. Rise up onto your tiptoes and hold for a few seconds, then lower back down.
5. Back Leg Raises
Stand behind a sturdy chair and hold onto it with both hands. Lift one leg straight back behind you, keeping your knee straight. Hold for a few seconds, then lower back down. Repeat on the other side.
6. Shoulder Rolls
Stand up straight with your arms at your sides. Roll your shoulders forward and up towards your ears, then back and down. Repeat several times.
7. Hip Circles
Stand up straight with your feet hip-width apart. Keeping your legs straight, rotate your hips in a circle to the right, then to the left.
8. Knee Lifts
Stand up straight with your feet hip-width apart. Lift one knee up towards your chest, then lower it back down. Repeat on the other side.
9. Toe Taps
Stand up straight with your feet slightly apart. Tap your toes on the ground in front of you, then tap them behind you. Repeat this sequence several times.
10. Seated March
Sit in a chair with your feet flat on the ground. Lift one knee up towards your chest, then lower it back down. Repeat on the other side.
Remember to always listen to your body and stop any exercise that causes pain or discomfort. These exercises can be done daily and will help seniors improve their balance and prevent falls.