5 Simple and Effective Balance Exercises for Seniors

Everyone loses their balance once in a while. Whether a gust of wind takes you by surprise or you find yourself slipping on an icy sidewalk, accidents happen. While falling can take a toll on anyone’s body, bad tumbles can create life-altering issues for senior citizens. Although balance naturally declines with age, there are a few exercises you can do to strengthen your stability. Incorporating these simple equilibrium-boosting activities into your routine will help you regain your footing in the event of an accident. They could mean the difference between a quick moment of panic and a broken bone.

1. March Start this exercise by standing at either a counter or chair. Try not to hold onto the surface unless absolutely necessary. Slowly but steadily, lift one knee as high as it will go, as if you’re marching in place. Count a long “one, two” as you lift, then repeat on the opposite leg. Healthline suggested repeat these steps for two minutes. See how long you can safely practice this without grabbing the chair or counter to steady yourself.
2. Walk heel-to-toe  To begin, place the heel of one foot right in front of the toes of the opposite foot. Position your feet so they are practically touching. Look ahead of you and pick a steady point to focus on, then start walking heel-to-toe.You may want to extend your arms out to the side for extra balance. The National Institutes of Health recommended doing this exercise for at least 20 steps. Take your time, since this can be a more challenging activity.
3. Chair exercise  Sit in a chair that doesn’t have arms. Cross your arms across your chest, placing your right hand on your left shoulder and your left hand on your right shoulder. Stand up and sit down repeatedly, keeping your head up – resist the urge to glance down! Healthline explained that in order to make this exercise as effective as it can be, you should not aim to not lean forward every time you rise.

Everyone loses their balance once in a while. Whether a gust of wind takes you by surprise or you find yourself slipping on an icy sidewalk, accidents happen.

Keep yourself strong and healthy with these helpful balance exercises.

4. Leg raises This exercise, recommended by the NIH, aims to strengthen your lower back to improve your balance via core stability. Grab a steady chair. Stand behind it and hold the top of it for balance. Breathing out, slowly lift one leg behind you, keeping it as straight as possible – try not to bend your knees. Make sure the leg you’re standing on is relaxed, and keep this knee slightly bent. Hold the pose for 1 second, then take a deep breath in as you lower the extended leg back to the floor. Repeat this 10-15 times on this leg, then switch legs. Repeat twice for both legs.

“Strengthen your lower back to improve your balance via core stability.” Now, try a different version of this exercise that targets hip strength. Remain standing behind the chair with your feet slightly apart. Take a deep breath in, and, as you breathe out, slowly lift one leg to the side. Remember to keep your standing leg slightly bent and the extended leg straight. When you lower your leg, release your breath. Do this 10-15 times for each leg, and repeat twice for both legs.

5. Brush your teeth  This simple exercise, suggested by Healthline, allows you to multitask – clean your teeth and improve your balance at the same time! Standing at your sink, lift your right foot off the ground slightly. Using your right arm, brush the upper left corner of your mouth for about 30 seconds. Put your right foot back on the floor and raise your left foot. Using your left arm, brush the upper right corner of your mouth for 30 seconds. Switch sides again, but this time brush the lower left corner of your mouth. Switch once again and brush the lower right corner.