Best Exercises For Seniors to Maintain Balance

The best exercises for seniors to maintain balance are simple, effective and can be done just about anywhere with no equipment at all!

Single-leg stands: Single leg exercises are wonderful for both balance and strength training. To complete a single-leg stand, stand upright with your feet hip-width apart. Raise one foot a couple inches off the floor without leaning toward your standing leg. Hold for 10-20 seconds, then slowly return your foot to the floor. Repeat on the opposite side, and do 5-10 repetitions per leg.

Head rotations: Balance exercises also include balance training for your inner ear, which helps controls vertigo and dizziness. Sit tall in a stable kitchen or dining room chair. Slowly move your head from side to side, keeping your body still. If you feel yourself getting dizzy, slow down even more. Do this for 30 seconds on, 30 seconds off, about 5 times.

Walking heel-to-toe: Pretend you’re on a tightrope, and carefully walk in as straight a line as possible placing one foot directly in front of the other, heel-to-toe. Extend your arms for balance. If you’re feeling unsteady, feel free to let one hand brush against a wall as you walk. Begin trying this for around 5 minutes in a safe area of your home. As you improve, you can practice this anywhere!

March in place: Marching in place is great for circulation, mobility and balance. If you need to hold onto something, do this exercise in front of a table or kitchen counter. Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times total. Pause and take a break, then repeat another 5-10 times.