Feeling a little wobbly as you get older? You're not alone! It's normal to experience balance-related challenges as a natural part of the aging process. The good news is, balance exercises can help you stay safe, healthy, and comfortable as you get older. Here, we'll take a look at why balance exercises are such an important part of senior wellness, some different exercises that you can begin to incorporate into your wellness routine, and some special considerations that you'll want to keep in mind before you dive into adding balance exercises into your activities.
Why balance exercises are important for seniors
It's easy to lose your balance during day-to-day activities, but thankfully, incorporating balance exercises into your routine can help.
Including balance exercises in your healthy aging routine has multiple benefits, including:
- Reduced fall risk. According to the Centers for Disease Control, falls are a leading cause of serious injuries among seniors. When you practice exercises that help to improve your balance, you reduce the risk of sustaining a serious fall.
- Improved overall health. When you incorporate any type of exercise into your regular routine, you'll reap the benefits of exercise, including lower blood pressure, reduced stress levels, and better sleep.
- Improved focus. It's not easy to maintain balance in tough exercises. The cognitive focus it takes to stay strong while practicing balance exercises can promote mental acuity and make it easier for you to focus on day-to-day tasks.
Let's take a look at some balance exercises you can do at home to promote a healthy aging process.
Simple standing balance exercises
If you're able to stand comfortably for a few minutes, standing balance exercises can be a fun, quick, effective way to improve your proprioception (the scientific term for your body's ability to sense movement and location—both vital to boosting your ability to balance).
Try these standing balance exercises to get started.
- Single leg balance. Stand tall with your shoulders pulled down and away from your ears. Carefully lift one foot off of the ground to whatever height feels comfortable. Hold for 30 seconds, then repeat on the other side. Repeat the cycle 5-10 times.
- Heel-to-toe walk. Lift one foot and place it directly in front of the other, so that the heel of one foot touches the toes of the other. Repeat for 10-15 steps.
Balance exercises with support
If standing balance exercises are a little tough, you may want to try supported balance exercises that offer a chair or wall to help you work up to performing balance exercises on your own.
Try these supported balance exercises to work your way up to standalone balance moves, or use these in tandem with standing exercises.
- Leg raises. With your hands on the back of a sturdy chair, stand up tall. Lift one leg backward while keeping the knee straight. Repeat on the other side. Repeat 5 to 10 times on each leg.
- Sit to stand. Yep, it's as simple as it sounds: stand up tall, then sit down in a sturdy chair. Stand up, repeat. Try your best not to use your hands as you move from standing to seated and back again. Repeat 8 to 12 times.
Advanced balance exercises for seniors
If you've been exercising for a while and are ready to take steps toward improving your balance, check out these advanced balance-boosting exercises for seniors.
- Alternating vision walks. Stand in a hallway that does not have stairs or other obstacles. Look back over one shoulder, then take five steps forward. Look back over the other shoulder, then take five steps forward. Repeat for the entire hallway.
- Flamingo stand. Stand on one leg and lift the other leg so that your knee is in line with your hip. Extend the foot of the lifted leg forward. For an extra challenge, reach your hand toward your extended foot.
Tips for safe exercise practices
It's important to check in with your doctor if you have concerns about your balance, if you're experiencing health issues that could make you more susceptible to exercise-related injury (like high blood pressure or other cardiovascular conditions), or if it's been awhile since you've exercised. Err on the side of caution when it comes to balance exercises, as your goal is to prevent falls—not create them!
How to integrate balance exercises into daily routines
If you're working to make exercise a regular part of your daily routine, fantastic! While it can be tough to make a new habit stick, seeing your progress over time can help you stay motivated to keep moving forward. Tracking your progress with an app like Apple Health, Strava, or MyFitnessPal can help, and using Evidation to aggregate your health data (with your permission) can help you see how all of your wellness behaviors are coming together to support a healthier, happier life.
Adding one or two balance exercises to your morning or evening routine can be an effective way to incorporate meaningful movement into your day. Teaming up with a friend who is also working to improve their balance can provide you with accountability to spend a few minutes working on your balance each day.
Taking your health to the next level
Whether you're just getting started with exercise, you’ve had a recent incident that made you want to improve your balance, or you're curious about how you can become your healthiest self, incorporating balance exercises is an important part of a well-rounded wellness routine.
At Evidation, we're here to support you through every stage of life. Whether you're looking for help when it comes to working out and aging or you're simply searching for tools to help you increase your overall wellness, we've got you covered. Click here to learn more about how Evidation works and to get started with our app today.
