How to Do Balance Exercises as a Senior

As a senior, you may have noticed your gait becoming less steady. As we age, many things can affect our balance, including loss of muscle strength, fragile bones, medications or chronic illnesses. Balance exercises build up the lower body and improve coordination, and are a great way for a senior to gain strength and reduce the risk of falling. If you're a senior, a fall can be life changing. Hospitals in the U.S. report about 300,000 admissions each year for broken hips, many caused by falling. Falls can result in permanent disability, reduced activity and loss of independence for seniors. Doing balance exercises everyday can help seniors stay active and independent for many years.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Ankle weights
• Sturdy chair or table

Strengthen Your Hip Muscles

1. Stand up straight, holding onto a chair or table for support.
2. Bend your right knee slowly up towards your chest. Keep your back straight and do not bend your waist during this exercise.
3. Hold this position for 1 second, then lower your leg slowly to the starting position.
4. Rest for 5 seconds and repeat the exercise with the left leg. You can repeat the exercise, alternating legs, 8 to 10 times. As you become stronger, add ankle weights to increase resistance.

Strengthen Your Thigh Muscles

5. Stand up straight, holding onto a chair or table for support.
6. Lift your right leg slowly out to your side 6 to 12 inches, keeping your leg straight and your toes pointed forward.
7. Hold this position for 10 seconds, then lower your leg slowly to the starting position.
8. Rest for 5 seconds and repeat the exercise with the left leg. You can repeat the exercise, alternating legs, 8 to 10 times.

Strengthen Your Ankles

9. Stand up straight, holding onto a chair or table for support.
10. Raise yourself slowly onto the tips of your toes, going as high as possible without straining.
11. Hold this position for 5 seconds, then lower yourself slowly to the starting position.
12. Repeat the exercise 8 to 10 times. Rest for 5 seconds and repeat the exercise another 8 to 10 times.

Improve Your Coordination

13. Stand near a table or wall for support. Walk along the support, placing your right heel directly in front of your left toe. Continue this heel-to-toe walk for the length of the support.
14. Stand near a support and lift one foot off the floor. Stand on one foot for 5 seconds, lower your foot to the floor and then try the other foot.
15. Stand up and sit down while keeping your arms at your sides and not holding onto anything.

Tips & Warnings

• Check with your doctor before beginning your exercise program to see whether you have any special needs.
• Hold onto a table or chair when you do balance exercises. Even after you gain strength and balance, it's a good idea to stay near one in case you need something to steady you.
• Measure your progress by first holding onto the chair with one hand, then one fingertip, then not holding anything. When you become very confident, you can try closing your eyes and not holding on.
• Use ankle weights for these exercises when you are ready
• Do not do these exercises without a steady support nearby.