As seniors age, it is natural for them to experience some decline in muscle mass and balancing ability. A decrease in stability can make it difficult for seniors to do various activities, including daily chores, exercise, and recreational programs. Balancing exercises can be very helpful for seniors in maintaining stability in the long term. Exercising becomes very important to a senior’s life as it provides opportunities to maintain muscle mass, flexibility, and balance.
Many types of exercises can help seniors improve their balance. Some examples include Tai Chi, Yoga, and Pilates. However, since older adults are at a higher risk for falls and injuries, they must consult with their doctor before starting any new exercise program. At Buckner Retirement Services, we offer premier living communities with ample opportunity for exercise and physical activity. Contact us today by calling 855.931.5688 to learn more.
Balancing Exercises for Seniors
1. Seated Balancing Exercises for Seniors
If seniors experience joint or mobility issues, they can perform seated exercises to improve balance. Exercises include:
- Overhead reaching
- Single leg lifts
- Balancing a stick or wand
- Single arm weight lifting
- Shoulder rolls
These exercises help keep perception sharp and strengthen the core, leg, and arm muscles.
2. Single Leg Balancing
One of the best ways to improve balance is to test and practice it. Single-leg balancing is one of the best balance exercises for seniors. You should use a chair or railing if you are beginning to practice this exercise. Perform the exercise by standing up straight, extending your arms out to the side, and slowly lifting one leg off the floor at a time. You can keep your knee bent or extend your leg out straight. Hold the position for 30 seconds or more.
3. Tree Pose
An excellent way to wind down after single-leg balancing is with a well-known yoga pose called the tree pose. Yoga moves often overlap with senior balance exercises because they are low-impact but effective. Perform the tree pose by standing up straight, raising one leg up, and gently resting the sole of your foot inside the side of your shin or thigh. To do this pose, clasp your palms together in front of your chest or grab hold of a chair.
4. Tightrope Walk
The tightrope walk is one of the best balancing exercises for seniors. It is performed by walking along a straight line, with one foot in front of the other. You can use a line of tape or find a straight line in your exercise space. The tightrope is an excellent exercise because it can be built upon as you improve your balance and gain more confidence.
5. Flamingo Stand
The flamingo stand, sometimes referred to as marching in place, is among many seniors’ favorite improving balance exercises because it is effective and easy to perform. It improves balance, helps build hip muscles, and strengthens the core. The flamingo stand is performed by lifting one leg up at a time as if you are marching. You can increase the intensity as desired by going faster or lifting your legs higher.
Lunges are among the more challenging senior balance exercises and are great for overall mobility and strength training. They are performed by stepping one foot forward, bending at the knees, and lowering the body until the legs are in a 90-degree position, with one knee on or near the floor and the other centered over the ankle. Lunges can be brief or held for 30 to 60 seconds. This exercise builds the muscles that we use to stabilize ourselves when we are off balance, so they can be very effective in preventing a future fall.
Find Balance Exercises for Seniors at Buckner Retirement Services
Community members will have the opportunity to do these balance exercises for seniors and more at Buckner Retirement Services. We understand the importance of exercise and mobility, and helping residents maintain an active lifestyle is a top priority for our programs.
Our center offers various fitness programs, including balance exercises for seniors. Our highly trained staff can help residents maintain their strength, flexibility, and endurance while also working to improve their balance. We have the perfect program for you, whether you are looking for a low-impact way to stay active or want to try something new. Contact us today at 855.931.5688 to learn more about our fitness programs and how we can help you reach your goals.