Top 7 Balance Exercises for Seniors

As our bodies age, we naturally lose muscle mass and bone density. Adults who don’t engage in regular strength training lose an average of three to five percent of their muscle mass each year – starting as early as age 30! That’s about five pounds of muscle loss per decade.

Why does this matter? Because our muscle mass gives us the strength we need to be mobile. Without it, we increase our likelihood of falls, injuries and bone fractures or breaks, particularly after age 60. And that can result in a reduction in both health and lifespan.

Falls are often caused by a lack of strength and flexibility in the legs and hips, which can lead us to shuffle, walk with a wide-base gait or simply not lift our feet high enough off the ground, causing us to trip. Fall prevention for seniors often comes down to being able to shift our weight as we step with our heels down first, move our arms reciprocally (left arm swinging forward while right foot steps forward, etc.), and ensuring our legs don’t hit one another as we walk, which can trip us up.

To help seniors improve their strength and balance, we use what we call our ‘super seven’ exercises. These are easy stretches and simple moves that seniors can do in a group class or at home to strengthen the legs, hips and feet, and increase overall mobility.

Single Leg Stance

Goal: Improve your ability to shift your weight by shifting your centre of gravity.

Step 1: Stand behind a chair or in front of a countertop. Hold onto the top of the back of the chair or countertop edge with both hands for stability.

Step 2: Bend your knees very slightly.

Step 3: Raise one foot and hold the position for 10 seconds.

Step 4: Place your foot back down and repeat with your other side.

 

3-Way Hip Kick

Goal: Strengthen your hips for better overall mobility.

Step 1: Stand behind a chair or in front of a countertop. Hold onto its edges with both hands.

Step 2: Stand with feet shoulder width apart. Keep one leg straight and slowly move the other leg in a controlled kicking motion to the front. Bring your foot back to centre.

Step 3: Shift to slowly kick to the side, and then back to centre. Then slowly kick to the back.

Step 4: Repeat this action, shifting back and forth 10 times.

Step 5: Repeat on the other side.

 

Squats

Goal: Strengthen the muscles in your legs.

Step 1: Stand behind a chair or in front of a countertop. Hold onto its edges with both hands.

Step 2: Ensure you’re standing as straight as you can with your feet about shoulder-width apart.

Step 3: Engage your core muscles by pulling in and tightening your abdomen.

Step 4: Lower yourself down, as if you were about to sit in an imaginary chair, by pushing your hips back and bending at the knees.

Step 5: Keep your chest up and your shoulders back as much as you can.

Step 6: Press into your heels and straighten your legs to return to a standing upright position.

 

Tandem Stance

Goal: Improve your overall ability to balance.

Step 1: Stand behind a chair or in front of a countertop. Hold onto its edges with both hands.

Step 2: Place one foot directly in front of the other, touching heel to toe.

Step 3: Hold this position for 10 seconds.

Step 4: Repeat on the other side.

 

Heel Raises

Goal: Strengthen your ankles.

Step 1: Stand behind a chair or in front of a countertop. Hold onto its edges with both hands.

Step 2: Slowly lift your heels off the floor with your tiptoes while keeping your legs straight.

Step 3: Slowly lower your heels down to the floor.

Step 4: Repeat 10 times.

 

 

Hamstring Stretch

Goal: Increase flexibility in your hamstrings.

Step 1: Sit on the edge of a chair with your back straight.

Step 2: Put one leg out with its heel on the ground and toes pointing up toward the ceiling.

Step 3: Bend forward at the hip, continuing to ensure your back is straight.

Step 4: Continue leaning forward until you feel the stretch in the back of your leg.

Step 5: Hold the stretch for 10 to 20 seconds.

Step 6: Repeat on the other side.

 

Calf Stretch

Goal: Stretching out your calf muscles.

Step 1: Stand behind a chair or in front of a countertop. Hold onto its edges with both hands.

Step 2: Pick up one foot and press your toes up using the leg of the chair or the wall of the countertop with the foot’s heel on the ground.

Step 3: Keep your leg straight and lean forward with a straight back.

Step 4: Feel the stretch in the calf of your front leg.

Step 5: Hold the stretch for 10 to 20 seconds.

Step 6: Repeat on the other side.

 

We recommend doing these exercises four to seven times per week to build the strength you need for a long, strong and well-balanced life.

Learn more about our approach to fitness for older adults, as part of our holistic Active Living^TM program.