Top 5 Exercises For Seniors To Improve Balance

In Singapore, nearly one-third of individuals aged 65 and older have experienced at least one fall, with 40% of these falls leading to injury-related deaths. Unfortunately, as we age, our bodies naturally lose strength and flexibility, making us more susceptible to falls due to weakened muscles.

To ensure that you remain healthy and continue to age gracefully into your later years, having a good balance is crucial. Fortunately, this aspect can be improved. By maintaining a good balance, you can minimise the risk of slips and falls and improve your ability to move about unassisted. Let us share five balance exercises for seniors that you can easily try at home. 

Senior Balance Exercise #1: Single Leg Balance

Here is a simple balance exercise you can incorporate into your daily training routine. To perform this senior balance exercise, we recommend holding onto a chair or a piece of furniture when starting out. 

To perform this exercise:

1. Start with both feet on the feet and ensure your feet are shoulder-width apart.
2. Raise one leg by pulling your knee towards your chest.
3. Balance yourself with the other leg, and hold this position for 30 seconds before relaxing.
4. Maintain your gaze in front of you and ensure your back is straight.
5. Perform at least 2 sets on each leg daily for 30 seconds per stand.

Senior Balance Exercise #2: Tightrope Walk

Source: Healthline

This simple exercise not only improves balance for the elderly but can also enhance posture and core strength. We recommend trying this exercise daily to improve your coordination. You can perform this routine using a line of tape, the lines between flooring tiles, or any straight line you can find. 

To perform this exercise:

1. Select a destination to walk towards.
2. Extend your arms out to the sides and walk towards your destination slowly. Be careful to keep your feet on the line at all times.
3. Focus your gaze on a fixed point in the distance. 
4. Each time you raise your foot, pause and hold this raised position for 2 to 3 seconds.
5. Take 20 to 30 steps per routine. 

Senior Balance Exercise #3: Flamingo Stand Fast march 

This exercise is a build up from the first one earlier in the article. This helps to further challenge the older adults’ balance and their core stability. We recommend performing this routine near a wall where you can find your stability with .

To perform this exercise:

1. Stand with your feet shoulder-width apart and touch your hands to the wall.
2. Raise your right leg up to your hip as though you are marching.
3. While keeping your hips stable, switch to the other leg as quickly as possible without losing your balance. 
4. You can increase the difficulty by going a little faster or raising your legs higher.
5. Repeat for both legs about 10 to 20 times.

Senior Balance Exercise #4: Lunges

Lunges are excellent balance enhancement exercises for seniors, as they can help improve your ability to take a step forward or regain your balance if you lose your footing while walking. 

To perform this exercise:

1. Stand straight with your hands on your hips.
2. Take a step forward with your left foot, bending at the knee.
3. Subsequently, lower yourself until your left thigh is parallel to the floor.
4. Breathe and hold this position for 30 seconds before slowly returning to your starting position.
5. Repeat this action for the right leg. 
6. Perform this action about 5 to 10 times for each leg.

Senior Balance Exercise #5: Tree Pose

The tree pose is a classic standing yoga pose that helps enhance your balance, focus, and strength. 

To perform this exercise:

1. Shift your weight onto your right foot from a standing position.
2. Position your left foot to the side with your heel lifted. Alternatively, you can place the sole of your foot against your ankle, thigh, or shin.
3. Place your hands in a comfortable position.
4. Hold this position for up to 1 minute.
5. Repeat this action with the opposition foot.

It’s never too late to start making improvements to your balance. Make a point to perform these balance exercises, even if it’s for a short period of time. This way, you are more likely to stick to the routine. However, we recommend taking plenty of breaks and avoiding attempting to do too much at once. Remember that your safety should be your constant priority. 

If you have any concerns about starting a new balance programme or you experience any pain during these exercises, do not hesitate to consult our home physiotherapists. At The Home Physio, we offer various home care services, including home stroke rehabilitation and post-surgical rehabilitation, to help individuals achieve their health and mobility goals from the comfort of their homes. Contact us to enquire about our prices and packages today!

References:

• https://www.hss.edu/article_balance-exercises.asp
• https://www.webmd.com/healthy-aging/best-balance-exercises-for-seniors
• https://www.healthline.com/health/exercise-fitness/balance-exercises-for-seniors