Easy Exercises That Improve Balance in Older Adults
Our balance can be hindered by joint degeneration and muscle loss as we age. Weaker core muscles and changes in eyesight can cause older adults to lose their balance more often.
In fact, the CDC reports that at least 300,000 older people are hospitalized each year for hip fractures, and more than 95% of them are caused by falling.
Balance is such an important part of healthy aging! Here are seven simple, low-impact exercises to help improve core strength and balance, followed by a few tips to help keep you steady on your feet.
1. Heel-Toe Raises
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How to do heel-toe raises:
Stand with your feet hip-width apart.
Roll back onto your heels (hold onto a chair if needed).
Roll forward onto your toes (hold onto a chair if needed).
Keep repeating, moving back and forward for 30 seconds.
2. Side Leg Lifts
Photo Credit: Get Healthy U
How to do side leg lifts:
Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
3. Back Leg Extensions
Photo Credit: Get Healthy U
How to do back leg extensions:
Stand with your feet hip-width apart.
Raise your left foot off the ground and lift your left leg behind you.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
4. Balance Beam Stance
Photo Credit: Get Healthy U
How to do a balance beam stance:
Stand with your feet hip-width apart.
Step one foot right in front of the other like you are on a balance beam.
Hold for 10 seconds (hold onto a chair if needed).
Repeat with the other leg in front. Do each side 2-3 times.
5. Rock the Boat Exercise
Photo Credit: Get Healthy U
How to do a rock the boat exercise:
Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Step back to center and then lift your left foot off the ground and your leg out to the side. (Hold onto a chair if needed).
Move side to side, transferring weight from one foot to the other, for 30 seconds.
6. Chair Squat Exercise
Photo Credit: Get Healthy U
How to do chair squats:
Start sitting in a chair with your feet hip-width apart.
Slowly stand up, keeping your abs tight, and squeeze your glutes.
Sit back down into the chair with control
Repeat for 30 seconds.
More Tips For Improving Your Balance
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Along with adding the previous exercises to your routine, you can also practice these strategies to help improve balance:
Stand on one foot from time to time during the day. (Hold onto a counter, table, or chair if needed.)
Sit on an exercise ball at your desk instead of a chair.
Squat one inch over a chair and hold for a few seconds before sitting down.
Walk with a book on your head. (Old school but effective!)
Take yoga classes.
Stand still with your eyes closed. Pick up a foot, count to 10, then switch. (This is more advanced.)
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When you are deficient or dominant in any one hormone, it’s easier to gain weight. This is particularly true for women who are experiencing hormonal imbalances caused by the natural aging process.
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