As we age, staying active becomes even more important. Exercise helps maintain flexibility, reduces health risks, and keeps us feeling our best. However, incorporating balance and strength training alongside cardio and stretching is crucial for seniors.
Balance exercises help improve core strength, posture, stability, and coordination. This translates to better everyday movement, reduced risk of falls and injuries, and improved mental function. Studies show these exercises can boost confidence, memory, and spatial awareness.
Ready to get started? Here are our five favourite exercises for balance increasing in complexity (make sure all exercises are completed standing next to a bench or chair):
- Stand with your two feet together. The closer they are, the harder it is. Aiming to hold for 30 seconds. To increase difficulty, turn your head side to side while maintaining balance.
- Tandem stance. Place one foot directly in front of the other, ensuring your heel touches your toes. Balance and try and hold for 30 seconds. Repeat three times per leg.
- Tightrope walk: Walk heel-to-toe in a straight line, focusing on a fixed point ahead. Pause for 2-3 seconds with each raised foot. Take 20-30 steps.
- Weight shifts: Stand with feet hip-width apart. Shift weight to one leg, raise the other, and hold. Aim for 30 seconds. Repeat three times per leg.
- Flamingo stand: Stand on one leg, lift the other leg forward, and hold for 20-30 seconds. Close your eyes to increase the difficulty. Repeat three times per leg.
Beyond these exercises, walking, chair yoga, and tai chi can also improve balance. Aim for at least 2-3 weekly exercise sessions that incorporate balance, strength, cardio, and stretching.
Balance and stability are very important at any age, however the risks associated with an older person falling are much greater and take much longer to recover. So make physical activity a part of your daily routine and enjoy its many benefits. You’ll feel stronger, steadier, and more confident in no time.
If you’re looking for more experiences or tips to improve your balance, contact us today to schedule an appointment.
References
Healthline (2023), 11 Balance Exercises for Seniors, https://www.healthline.com/health/exercise-fitness/balance-exercises-for-seniors