10 Exercises for Balancing for Seniors

Seniors must balance to avoid falls and be independent. Balance exercises strengthen muscles, improve coordination, and stabilize, reducing falls and injuries. Ten senior-friendly balance and mobility exercises:

1. Single Leg Stands

If you need to, stand close to a solid surface for support. Hold one leg off the ground for 10 to 30 seconds. Do it again with the other leg.

2. Heel-to-Toe Walk

Make sure you walk in a straight line and put the heel of one foot in front of the toes of the other foot every step. 10 to 20 steps in each way is what you should aim for.

3. Leg Raises

Support yourself by standing behind a chair. Straighten out one leg and lift it back up. Hold for a few seconds, then lower it back down. Do the same thing with your other leg.

4. Side Leg Raises

Standing on a chair, straighten out one leg and lift it out to the side. Then, put it back down. Perform again on the other side.

5. Chair Squats

Placing your feet shoulder-width apart in front of a strong chair. Getting down slowly and then standing back up. Do 10 to 15 times.

6. Tandem Stance

Position one foot in front of the other, heel to toe. Ten to thirty seconds later, switch feet.

7. Balancing Wand

Support yourself by holding a broomstick or long stick upright in one hand. For balance, practice standing on one leg while holding the stick lightly.

8. Tai Chi or Yoga

Active seniors can improve their balance, flexibility, and health by taking gentle Tai Chi or Yoga lessons.

9. Back Leg Raises

Lift one leg straight back without bending the knee. Stand behind a chair or other object. Lower it back down after holding it for a few seconds. Do the same thing with your other leg.

10. Toe Raises

Upright yourself, slowly come to your toes, and then lower yourself back down. Strengthen your leg muscles by doing this 10 to 15 times.

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