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10 Best Balance Exercises for Seniors

Seniors learning balancing exercises for seniors

Exercise is excellent for all ages, especially for seniors who tend to lead a less active lifestyle as they age. Stiffening joints and muscles make balancing more challenging and increase the risks of falls. Balance exercises for seniors are essential for maintaining good physical health and making the most of their retirement. Many senior living communities offer health and wellness programs to improve seniors’ quality of life.

At Baptist Retirement Community, we offer our residents several exercise programs through our health and wellness center at the heart of our community. Seniors can participate in exercise programs for balance, cardiovascular health, strength building, and stretching. To learn more about our health and wellness programs, call 325.313.7931 today to speak with our knowledgeable staff and schedule a tour of our facility.

The Benefits of Balancing Exercises for Seniors

It is very easy for seniors to slowly decrease their activity levels as they age, especially if they live alone and don’t have access to a gym or exercise equipment. Staying physically active is important as you age to keep the common symptoms of aging away for as long as possible.

The benefits of exercising for seniors include:

  • Improves mental health
  • Decreases risks of falls
  • Improves heart health
  • Strengthens muscles
  • Improves cognitive function

At Baptist Retirement Community, seniors have access to several physical wellness plans, including balancing exercises for seniors and other programs to benefit their overall well-being.

10 Best Balance Exercises for Seniors

When performing these exercises for balance for seniors, go at your own pace and try to do up to 10 reps for each exercise. You will need a chair for balance, a good pair of walking shoes, and workout clothes that breathe.

Here are ten balancing exercises for seniors that can improve their health:

  1. Single leg stance – Stand behind a steady chair with one or both hands on the back. Lift one leg up 90 degrees and hold for 10 seconds, then switch legs. Over time, you can let go of the chair as your balance improves.
  2. Walking heel to toe – Stand with one foot directly in front of the other with your toes touching the heel. Take a step forward, placing your foot directly in front of the other for ten paces, then return. Do these next to a wall if you need support.
  3. Rock the boat – Stand with your feet firmly planted and hip distance apart. Holds your arms out to the side for balance, then rock slowly side-to-side from one foot to the next while bending your knee and raising your foot behind you. Lower your foot back down and repeat on the other side.
  4. Back leg raises – With both hands on the back of a chair, raise one foot into the air behind you without bending the knee or pointing your toes. Hold for one second, then lower it back down and repeat with the other leg.
  5. Single leg stance with raised arm – Place the chair on your right side for balance. Raise your left arm up above your head straight and lift your leg with your knee bent and hold for 5-10 seconds. Lower your leg and arm and switch sides, and repeat.
  6. Side leg raise – Stand behind a chair and hold onto the back with your feet slightly apart. Raise one leg to the side as far as it will go with your toes pointing forward, hold for one second, then lower it down. Switch to the other leg after completing 5 or 10 leg raises per leg.
  7. Marching in place – Standing next to a wall or countertop, raise one leg up 90 degrees, then lower it back down and repeat with the other leg.
  8. Toe lifts – Standing in front of a chair, grab onto the back with both hands and stand on your toes. Hold for one second, then slowly lower back down and repeat.
  9. Tree pose – This is a yoga technique that is great for posture and balance. Stand straight with your hands in prayer position in front of you. With your right foot firmly planted, raise your left foot and place the sole on the ankle, shin, or thigh. Balance on your foot for 15-30 seconds, then repeat on the left foot.
  10. Head rotation – Standing straight with feet hip distance apart. Turn your head slowly from side to side, then up and down for 30 seconds.  If this makes you dizzy at first, do as many as possible and build up to 30 seconds or longer.

These exercises for balance for seniors are easy to do and safe. Before starting any new exercise program, check with your doctor or physical therapist to see if they are safe for you to do.

Join Baptist Retirement Community for Our Onsite Health and Wellness Center

At Baptist Retirement Community, seniors will find comfortable homes, fun social activities, and a robust health and wellness program for their continuing good health. They can participate in several exercise programs, from nature walks to weight lifting and balance exercises for seniors.

If you are interested in moving into one of our beautiful and spacious homes, contact us or call us at 325.313.7931 today to schedule a tour and meet our friendly staff and residents.