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6 Balance Exercises for Seniors

a group in a fitness class practices balance exercises for seniors

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. Balance exercises for seniors can be very helpful 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 214.227.7182 to learn more about our exercise and recreational programs.

The Importance of Maintaining Good Balance

Exercise is essential for seniors to maintain a healthy and active lifestyle. Balance exercises help seniors improve their balance, reduce falls, and increase overall strength. It is important that they stay physically active by participating in activities like walking, biking, swimming, or using low-impact aerobic exercise machines. Exercise should be fun; however, it can also be an effective form of treatment to improve balance and posture.

Without good balance, seniors can be more prone to falls. Balance exercises help increase the stability of older adults, providing them with a greater sense of security and self-confidence. Additionally, balance exercises can help reduce stiffness in joints, minimize the risk of future injuries, and improve the overall quality of life for seniors.

6 Balance Exercises for Seniors

These balancing exercises offer a variety of poses to move the whole body. Before trying these exercises on your own, check with your doctor or physical therapist. If they advise against it, ask how you can do them with help.

1. Seated Balance 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 weightlifting
  • 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.

6. Lunges

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 are used to stabilize the body when it is off balance, so they can be very effective in preventing a future fall.

Balance Exercises for Seniors at Buckner Retirement Services

Community members will have the opportunity to do these exercises 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 214.227.7182 to learn more about our fitness programs and how we can help you reach your goals.