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Balance Exercises for Seniors|
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Balance exercises help build strength in your leg muscles in order to
maintain balance and prevent falls. These particular types of exercises
help seniors improve balance and stability.
Before you begin these balancing exercises make sure you have a table
or chair that you can hold on to. Start out by holding onto the table
or chair with one hand. As you proceed through the exercises try using
just your finger tips to improve balance and stability.
As you get
comfortable with using just your finger tips, try a few of these
exercises for balance without holding on to anything. Make sure that
the chair or table is still next to you if you need it for balance. |
List of Senior Exercises for Balance
Click on the link below to see instructions (and videos where
available) for these senior exercises. You can also just scroll through
this page to see them all.
Balance Exercises for Seniors #1
Knee Raise
This one helps build strength in your thighs and hip flexors. Get your
chair or table set up where you will be exercising. Follow the steps
below to begin improving your balance and stability.
- Stand next to the chair with the back of the
chair next to your left side.
- Place your left hand on the back of the chair.
Put your weight on your inside (left) leg keeping your knee soft and
slightly bent.
- Focus your eyes on something in front of you.
Take a deep breath.
- Now as you exhale, bend your right knee and
bring it towards your chest. Don't bend your waist or hips as you do
this balancing move.
- Inhale and hold this knee up for a count of 1
to 3 while holding onto the chair.
- While exhaling, return your leg back to the
floor.
- Repeat this several times and then switch legs.
With a slight variation to this balance exercise you can add some
challenge for building strength and improving stability. While your
knee is still bent and in the air, move your leg to the side pointing
your knee to the side. Return your leg to the front before placing it
back on the ground.
Watch the video below to see how to do this exercise for balance with
the variation described above. Just click on the play button.
Back to List
Balance Exercises #2
Sit to Stand Exercise
If you have been using a table to hold onto you will need to get a
chair for this move. Although sitting and standing doesn't seem to
sound like an exercise, this move helps build your leg muscles and
improve balance. If your chair has arms you can use these to help with
balance but remember to use your leg muscles and not your arms to lift
your body.
- Start by sitting in the chair. Make sure your
buttocks are scooched forward and not all the way to the back of the
chair.
- Take a deep breath and as you exhale, slowly
lift up off the chair using your leg muscles. As you do this,
lean your chest forward a bit and hold onto the chair for support.
- Stand up straight and take another deep breath.
- Making sure the backs of your legs are touching
the chair legs, lean over slightly and return to a sitting position as
you exhale.
- Repeat this several times.
Click on the exercise video below to see this senior balancing exercise
demonstrated.
Back to List
Seniors Balance Exercise #3
Side Leg Raises
This one helps with the hip flexors and leg strength.
- Stand directly behind the chair with your back
straight.
- Place your feet flat to the floor with feet
slightly apart. Hold onto the back of the chair or the table.
- Take a deep breath and as you exhale slowly
lift your right leg about 6 to 12 inches off the floor to the side.
Keep both legs straight and your toes pointed forward.
- Inhale and hold this pose for a few seonds. As
you exhale return to starting position.
- Repeat this several times alternating legs.
Try to challenge yourself by using just your finger tips or letting go
of the table or chair. Click on the video below to see this exercise
for balance demonstrated.
Back to List
Balance Exercises for Seniors #4
Hip Extension
This move helps build strength in your lower back, hips and buttocks.
You want to make sure your chair or table is no lower than your hips in
order to prevent stress on your back.
- Stand behind your chair or table with feet flat
to the floor and slightly apart. Your feet should be slightly less than
shoulder width apart.
- Take several steps back away from the chair
with your back straight.
- Slowly lift one leg straight back keeping the
leg and knee straight. Remeber to keep your back straight as you do
this move.
- Hold the pose for a second and then slowly
return your leg to starting position.
- Repeat this several times and then switch legs.
Click on the play button below to see this particular balance exercise
demonstrated.
Back to List
These are just a few balance exercises for seniors to gain leg strength
and stability. You can try these other balance exercises from the Mayo Clinic.
It includes instructions and a picture to ensure you are doing them
correctly.
Related
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Senior Fitness Tips
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