As our muscles and bones gradually break down as we age, it is one of the common causes of loss of balance in older adults. Balance exercises have been demonstrated to have a substantial impact on an older person’s quality of life in studies. For example, a 2016 study indicated that older persons who started a regular balancing training program increased their ability to move without assistance.
All of these balance exercises for seniors are designed to help maintain the body’s natural alignment. Take it slow and make sure to have something nearby to grip so as to keep a balance throughout the workout. Remember to stop if you experience any discomfort and consult a doctor if the discomfort persists for more than a few days or weeks.
Flamingo Leg Balance
This is a straightforward balancing exercise. If you’re just getting started, do it while gripping onto a chair.
Step 1. Standing with your feet shoulder-width apart is the first step.
Step 2: Raise your right knee off the floor by extending your arms out to the sides.
Step 3: Straighten your leg in front of you and keep it there for 30 seconds before relaxing.
Repeat this exercise for both legs at least three times.
Pose in the Shape of a Tree
Follow up your single-leg balance with the tree posture, a great and simple balancing exercise. This is a popular yoga move as well. While you’re doing it, have a chair nearby.
Step 1: Stand with your feet shoulder-width apart and one hand on a chair, the other on your chest. If you’re comfortable with it, you can lay both hands on your chest.
Step 2: Straighten your right leg and turn your foot inside as you do so. Place your right foot’s sole on the side of your left thigh.
Step 3: Maintain this posture for at least 30 seconds, or even longer if possible.
Repeat this exercise for both legs at least three times.
Lunges
You normally take a stride forward or back to restore your equilibrium when you lose it while walking. Lunges can help to hone this skill to reduce and prevent falls.
Step 1: Start by standing tall and putting your hands on your hips.
Step 2: Bend your knees and step forward with your right foot. Lower yourself to the point where your right thigh is parallel to the floor.
Step 3: Take a deep breath and hold it for 30 seconds before gently returning to your starting posture. Carry on with the left leg.
Do this five to ten times for each leg.
Walking on a Tightrope
You may do this exercise with a piece of tape, the lines between flooring tiles, or any other straight line you can find.
Step 1: Decide on a walking destination.
Step 2: Extend your arms out to the sides like a tightrope walker and begin walking gently, keeping your feet on the line at all times.
Step 3: Count at least five seconds before each step as you walk from heel to toe.
To keep your coordination sharp, try this practice once a day.
