When creating an exercise regime, most people focus on strength training and cardio. However, there’s a third element that’s equally important: balance.
Balance activities become even more crucial as you age because it’s natural for balance to gradually decline. This puts you at a greater risk for falls at the same time as your bones are becoming more fragile, which increases the likelihood of a fracture. Possible consequences of a fracture include long-term pain, disability, and reduced physical activity due to the fear of another fall. A serious fracture may even be fatal.
The good news is you can maintain good balance — and even see improvements — by incorporating balance activities for seniors into your weekly exercise routine. If you have any concerns about your balance (such as if you have a medical condition or you are taking a medication that may increase your risk of falling), talk to a healthcare professional about which of the following are appropriate for you.
Warmup Exercises
Before beginning any exercise routine, it’s important to warm up. A couple warmup activities to use in your workout include:
- Head rolls — Warm up your neck muscles by rolling your head all the way around from right to left, then left to right. Repeat five to 10 times.
- Shoulder rolls — Move on to your shoulders by rolling them forward 10 times and then backward 10 times. This will give you greater mobility in your arms.
- Marching — Finally, warm up your legs with a march. As you raise one leg, swing the opposite arm in front of you. March on the spot for around one minute, using music if you’d like to stick to a regular rhythm.
Static Balance Exercises
Some of the easiest exercises are static balances. Try to do each several times on each side.
- Single-leg balance — Stand up straight and lift one leg off the floor. Aim to hold it for 10 seconds before switching to the other side. Make sure you maintain good posture the entire time.
- Single-leg balance with one arm — Add on to the above exercise by raising the arm on the same side of your body over your head.
- Flamingo stand — With all your weight on one foot, lift your other foot off the ground and extend it in front of you. Make this more difficult by reaching toward the extended foot with both hands. Hold the position for 10 to 15 seconds.
- Balancing wand — This is a seated exercise to improve your balance. Stretch out one arm and place an item such as a broomstick, cane, or umbrella in your palm. See how long you can hold it before you need to switch to the other side.
- Tandem stance — Stand with one foot in front of the other, the toes of your back foot making contact with the heel of your front foot. Hold the position for one minute before switching sides.
- Tree pose — This yoga move is great for balance. Stand on one leg, placing the sole of your other foot against your inner calf. As you become better balanced, you’ll be able to place your foot higher up your leg until it’s against your inner thigh. Just bear in mind that it should never rest against your knee joint. Try to hold the position for 30 seconds on each side.
Dynamic Balance Exercises
Once you’ve mastered the static balances, it’s time to add some dynamic exercise to your routine.
- Rock the boat — Stand with your feet hip-width apart. Lift one leg straight out to the side, hold for a few seconds, and then switch to the other leg.
- Tightrope walk — Imagine you’re walking along a tightrope or balance beam. Start like you did in the tandem stance, placing one foot in front of the other with your heel and toes touching. This time, though, keep switching the foot in front until you’ve walked about 20 steps.
- Heel and toe lifts — Start by raising both heels off the ground to stand on your toes. Hold for around 10 seconds before lowering back down. After about 10 moves, switch to raising your toes instead. These moves are great for strengthening your lower-leg muscles to improve your balance.
- Musical statues — If you have grandchildren, involve them in your balance activities by playing musical statues together. Put on some music you all like and start dancing. Ask someone who isn’t playing to hit pause at random intervals. Freeze in position when the music stops and stay still until it starts again.
Moderate Balance Exercises
When you’re feeling comfortable with dynamic balance exercises, increase the difficulty slightly with the following.
- Foot taps — Standing in front of a step, lift one leg and tap your toes against the step. Repeat about 15 to 20 times before switching to the other leg.
- Stair taps — Take foot taps to the next level by stepping up onto the stair and then bringing your second foot to join the first. Step down with the same foot you led with. After around 15 to 20 repetitions, switch to leading with the other foot.
- Single-leg punches — While standing on one leg, punch up toward the ceiling. Keep your core tight to engage your muscles. After one minute, switch to standing on the other leg.
- Upper-body rotations — Placing your hands on your hips, bend forward while keeping a straight spine. Draw a complete circle with your upper body, first rotating to the right and then to the left.
Balance with an Exercise Ball
Make balance exercises more interesting by incorporating an exercise ball and trying the following.
- Lateral rock — Sitting on the ball, wait until you feel stable. Rock your hips to one side, back to the center, and then to the other side. Continue for around three minutes.
- Ball marches — Engage your core. Lift one leg off the ground just a few inches, place it back down, and then lift your other leg. Continue for a couple minutes.
Options for Modifications
When you start, you may like to make some of the exercises easier, such as if you have mobility issues or you’re particularly unsteady on your feet. Some options to make the moves safer include:
- Using a chair, cane, or walker for support
- Reducing the amount of time your hold a balance or the number of repetitions you perform for an exercise
- Only lifting your legs a small distance off the floor
- Standing with a wider stance
After practicing for a while, you may like to make some of the exercises more difficult. This could involve:
- Using up to 2 pounds in arm weights or up to 1 pound in ankle weights
- Closing one or both eyes
- Standing on a wobble board
It’s important to always challenge yourself to keep improving your balance — while also making sure you stay safe. If you reach a level where you feel like you need to make these balance activities for seniors more difficult, it may be worth working with a personal trainer or attending fitness classes to receive guidance from a professional.
Want more tips to lead a healthier life? Subscribe for news alerts from Silver&Smart.