Why Should Seniors Perform Balance Exercises?

Many people worry about falls and injuries as they get older, but one way to mitigate risks is by doing balance exercises. Balance exercises are important for older adults because they can help prevent falls and injuries while promoting general wellness and quality of life. 

There are many balance exercises available to older adults, from a simple heel-to-toe walk to tai chi. If you or your loved one lives in a senior community, be sure to explore whether your residence offers in-house guided physical activities that can help develop balance!

The Importance of Balance for Older Adults

The risk of falling and getting injured rises with age. Falls can be caused by many things, including certain health conditions, loss of muscle mass, side effects from medications, cognitive impairment, and more. 

Falling can have serious consequences for a person’s quality of life. Fortunately, there are ways to mitigate such risks, such as by exercising in ways that promote balance and strength. A good program of balance exercises can help a person stay independent, mobile, and thriving as they age.

Exercise Recommendations for Seniors

According to the U.S. Centers for Disease Control (CDC), adults ages 65 and older have the following exercise needs:

• 150 minutes of moderately intense exercise or 75 minutes of vigorous exercise; or an equivalent combination of the two
• Strength training exercises 2 days a week
• Balance exercises

Benefits of exercising as an older adult include better sleep, less anxiety, lower blood pressure, better brain health, and a reduced risk of falls. Remember: even if you don’t meet all the requirements set out by the CDC, a little exercise is better than no exercise at all! 

Balance Exercises for Seniors

Here are some exercises seniors can try. If you’re interested in one of these activities but are unsure if it’s safe for you, be sure to talk to your doctor first. Follow the hyperlinks under each exercise for a video demonstration or more information.

Heel-to-Toe Walk

This is a simple walking exercise you can do almost anywhere.

1. Stand upright with your feet together.
2. Move one foot in front of the other so that the heel is against the toes of your back foot.
3. Move the back foot forward so that the heel is against the toes of your other foot.
4. Continue walking like this at a steady pace.

You can also try doing this exercise near a wall so you can use it to support yourself if necessary. Spread your arms out to help with balance and engage your abdominal muscles.

Single-Leg Stand

This exercise requires very little space and you can do it with the help of a chair.

1. Stand behind a chair with your legs shoulder width apart.
2. Hold on to the back of the chair.
3. Draw in your abdominal muscles and keep your head up and shoulders back.
4. Lift up your back foot and hold for 10 seconds.
5. Switch to the other foot and hold for 10 seconds.

Repeat 10 to 15 times if you can. Then, try balancing with just one hand on the chair. When that feels comfortable, try using just your fingertips.

Tai Chi

Some older adults find tai chi an enjoyable and helpful exercise. An ancient martial art from China, tai chi involves slow movements, meditation, and breath control. There is some evidence that tai chi can reduce the risk of falling.

Side-Leg Raises

You can use a table or counter to help steady yourself while doing side raises.

1. Stand next to a table or counter with a hand on it to steady yourself.
2. Pull your shoulders back and pull in your abs.
3. Raise your outer leg (the leg farthest from the table) with the toes pointing forward.
4. Bring your leg back down.
5. Repeat 10 to 15 times if you can.
6. Switch sides. Put your other hand on the counter or table and raise and lower the other leg. Repeat 10 to 15 times if you can.

If you find this exercise too easy, try adding an ankle weight!

Balance Walk

This balance walk is similar to the toe-to-heel walk, and it can be fun to do in a larger space outdoors.

1. Stand shoulder-width apart with your arms out and abdominal muscles engaged. Standing shoulder-width apart will help maintain balance.
2. Step forward while maintaining this stance.
3. Find a focal point and look at it as you walk. This will also help with balance.
4. As you get better at the exercise, try looking side to side.
5. Try to take 20 steps if you can.

Senior Wellness in Murray, KY

Hickory Woods Senior Living is committed to supporting the well-being of our residents. Our services and amenities include a registered dietitian who helps residents create customized nutrition plans. We also offer scheduled physical activities like chair yoga and regular outings. 

We consider residents as part of our family. To see what Hickory Woods Senior Living can do for you or your loved one’s next chapter, schedule a tour today.