THE 10 BEST BALANCE EXERCISES FOR SENIORS

BALANCE EXERCISES ALL SENIORS SHOULD BE DOING!

Becoming unsteady on your feet is NOT a normal part of ageing. Balance CAN be kept and improved at any age. 

Recently I wrote an article The Complete Guide To Great Balance For Seniors, which is an in-depth guide to improving balance. This guide gives you everything required to learn, test and improve your balance. So check it out for more.

For now, however, we are going to go through the best balance exercises that will give you GREAT RESULTS in less time.

Spending 5-10 minutes, at least three times a week doing these exercises and you WILL see improvements over time. BIG improvements!

Incorporating some short, simple sessions of great balance exercises into your life each week is all you need for improvements.

Don't get caught up in the hype that more is better. Do these exercises, give it ALL your focus, progress slowly as you improve and aim to keep consistent.

This is the key to improving your balance. Short sessions to take away any burden of exercise, making them easier to stick to. All your focus each session to ensure you are getting the most out of yourself and slowly progressing the exercises overtime to keep challenging yourself, leading to continued results.

Now, let's get into it.

How To Get The Most out of Your Balance Sessions:

Safety First. Always!

  • Ensure you have something sturdy to hold on to — a chair (without wheels), a rail, a kitchen bench or something similar. To improve our balance, we have to challenge ourselves by practising positions that are hard for us. When we challenge ourself, we may lose our balance; this is why the chair (or something sturdy) is very, very important.

Do Not Over Do It!

  • Take it slow and steady and always perform the exercises safely, utilising proper exercise technique at all times.

  • Ensure you are giving your body adequate rest between exercises and after each workout. If you feel tired, rest. Remember, as we age, our bodies do not recover like they used to, so give it time.

Warm Up!

  • Always perform a warm-up.

  • Perform a warm-up before the exercises below. Or I like marching on the spot or brisk walk. Or you can do one of my warm-up videos. This is to wake up our joints and muscles and get everything ready for the exercises. By warming up, you'll get more out of each workout and decrease your chances of injury.

Get Started. Stay Focused and Give It Your All!

  • Once warmed up, perform 4-5 of the ten exercises below and perform the amount I recommend as listed below.

  • Stay focused throughout the exercises and don't become distracted. Give it your all for the short time you are working out.

Continue to Challenge Yourself and Keep Notes!

  • Try and hold positions for longer, do extra repetitions or sets, perform an extra workout if you're feeling good.

  • Change up exercises every couple of weeks to make it different and to be challenging yourself.

  • Take notes of the progress you are making to track progress. It's also good for motivation to look back and see how far you have come.

To follow videos of me doing exercises similar to these, make sure you're signed up to the mailing list (enter your email below) and subscribe to the More Life Health YouTube channel.

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So here you have it, the best balance exercises to improve your balance in less time.

THE 10 BEST BALANCE EXERCISES FOR SENIORS

feettogether

1)      STANDING FEET TOGETHER

  1. Standing with your feet together.

  2. Chair by side or in front for safety reasons.

How Much: Perform for 2 minutes 

Mike's Added Note: This exercise is quite easy. However there are many ways to challenge your balance by making this exercise, and all the others, harder (click here to find out).

 

Tandem.jpeg

2)      TANDEM STANCE

  1. Standing tall with upright posture.

  2. Keep your big toe of one foot touching the heel of other foot. Keep feet straight and not splayed.

  3. Chair by side or in front for safety reasons.

  4. Perform for desired time.

  5. Change feet.

How Much: Perform 1 minute with each leg at front.

 

 

Single leg stance

3)      SINGLE LEG STANCE

  1. Standing tall with upright posture   

  2. Chair by your side or in front for safety reasons.

  3. Stand on one leg for amount of time as specified.

  4. Change feet.

How Much: Hold for 1 minute each leg

 

4)      HIP EXTENSIONS (LEG LIFTS BACKWARDS)

  1. Standing with feet together

  2. Chair by side or in front for safety reasons

  3. Raise one leg backwards off floor slightly or with toes touching the floor. keeping knee straight throughout.

  4. Return to start position. Repeat and alternate legs

How Much: Perform 12 repetitions on each leg.

 

5)     HIP ABDUCTIONS (LEG LIFTS SIDEWAYS)

  1. Standing with feet together

  2. Chair by side or in front for safety reasons

  3. Raise one leg and lift it out, away from the body, 20-30cm off floor.

  4. Toes facing forward throughout lift of leg

  5. Aim for 10-15cm off floor.

  6. Return to start position. Repeat and alternate legs.

How Much: Perform 12 repetitions on each leg.

6)      CALF RAISES

  1. Standing tall with feet together and knees straight

  2. Chair in front for safety reasons

  3. Come straight up onto toes

  4. Hold then lower back to start position. Alternate sides. Repeat

How Much: Perform 12 repetitions.

7)      SIT TO STAND

  1. Siting in chair, body upright.

  2. Place your hands on opposite shoulders.

  3. Feet flat on floor.

  4. Keep back straight, stomach tight.

  5. Rise to full standing ensuring back of your legs are not touching the chair.

  6. Sit down in a slow and controlled fashion.

  7. Use arm rests to assist standing if required.

How Much: Perform 12 repetitions 

If unable to stand with arms across chest, attempt using one arm on chair or use two if required.

8)      SQUATS

  1. Standing with feet roughly shoulder width apart

  2. Chair in front for safety reasons

  3. Hold stomach tight ensure back is straight.

  4. Sit back as if pretending to sit on a chair.

  5. Ensure knees are in line with your toes and do not let your knees push forward in front of your toes.

  6. Return to start position. Repeat

How Much: Perform 12 repetitions

 

9)    TANDEM WALKING

 

  1. Standing perpendicular to a kitchen bench, rail (if available), back of a lounge (if not near a wall) or place 3- 4 chairs in a line. You can apply masking tape on the floor to follow, but not required.

  2. Walk heel to toe for length of bench/rail/lounge/tape.

  3. Repeat. Ensure toes are facing forward.

How Much: Perform 6 - 12 lengths. 

 

10)    GRAPEVINES

  1. Standing perpendicular to a kitchen bench, rail (if available), back of a lounge (if not near a wall) or place 3-4 chairs in a line. You can apply masking tape on the floor to follow, but not required.

  2. Walk sideways with your opposite leg crossing in front of your leading leg for length of bench/rail/tape.

  3. Repeat with other leg leading. Ensure toes are facing forward.

How Much: 6  - 12 lengths.

 

And there we have it. 10 balance exercises every senior should be doing.

Remember, as said above, choose 4-5 exercises after a warm up and perform as above at least 3 x a week.

Example Workout:

Monday (Warm Up - Exercise 1, 2, 5, 6, 7),

Wednesday (Warm Up - Exercise 2, 3, 4, 9) 

Friday (Warm Up - 2, 3, 5, 8, 10)

 

Stay consistent, enjoy it.  The results will come.

Leave the workouts up to me, by signing up to More Life Health Mailing List here. You'll receive all your seniors health and fitness tips plus extra workouts  covering balance, posture, strength, fitness and flexibility and much, much more. 

IMPROVE YOUR HEALTH & FITNESS

Sign up and get my FREE 4 Week Exercise eBook for Seniors!

Improve your balance, decrease your pain, get fitter, stronger, move well, look and feel better! GET MORE OUT OF LIFE EACH DAY!

* indicates required
And don’t worry, I hate spam too! You can unsubscribe at anytime.

How did you go with these exercises?  let me know in the comment box below or shoot me an email at mike@morelifehealth.com.