As you get older, physical changes can happen. Decreased muscle mass and strength can lead to possible balance and coordination deficits, so it’s important to work on that now. Targeted exercises, cardio, strength training, and stretching can help improve your balance and keep you active for longer. If you need to diversify your workout, try out these six best balance exercises for seniors.
6. Heel-to-Toe Raises
Starting our list of balance exercises for seniors is the heel-to-toe raise. With your hands on your walker or chair, slowly raise both of your heels off the floor and balance on the balls of your feet. Try to hold this for up to three seconds, then shift the weight onto your heels and raise your toes. This can be done for 10 to 20 repetitions, or as many as you can handle.
–Muscles Targeted: calves
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5. Tree Pose
Fifth on our list of balance exercises for seniors is the tree pose. You may recognize this from yoga, starting in a standing position and slowly shifting your weight onto your right foot. Lift your left leg and position the sole of your foot against your ankle, shin, or thigh. Keeping your hands in a comfortable position, hold the pose for up to one minute, then switch and do the opposite side.
–Muscles Targeted: hip, calves, quads
4. Flamingo Stand
Next on our list of balance exercises for seniors is the flamingo stand. Similar to the tree pose, start in a standing position and shift your weight onto your right foot. Then, lift your left foot and extend your leg forward. Hold this for 10 to 15 seconds, or your own preferred length of time, then return to the starting position. Repeat this motion three times before switching to the opposite side.
–Muscles Targeted: core, calves, hips
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3. Weight Shifts
Rounding out the top three best balance exercises for seniors is weight shifts. Start with your feet hip-width apart, and shift your weight onto your right foot. Raise your left foot slightly and hold this for up to 30 seconds. Once the time is up, lower your leg back to the ground and switch to the opposite side. Complete each side three times.
–Muscles Targeted: quads, calves
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2. Tightrope Walk
Second on our list of balance exercises for seniors is the tightrope walk, which, unlike the professionals, your feet will stay firmly on the ground. Start in a standing position and lift your arms and extend them out to the sides, or place them on your hips. Walk forward in a straight line while keeping your gaze on a fixed point in the distance. Every time you raise your foot, pause with it in the air for 2 to 3 seconds before placing it on the ground, right in front of your other foot. Do this exercise for around 20 to 30 steps.
–Muscles Targeted: core, quads, calves
1. Rock the Boat
Last but not least on our list of balance exercises for seniors is rock the boat. Stand with your feet hip-distance apart and lift your arms and either extend them to the side or place them on your hips. Lift your left foot off the floor and bend your knee to bring your heel closer to your butt. Hold this for up to 30 seconds before switching to the opposite side, doing the movement 3 times on each side.
–Muscles Targeted: quads, core, hips
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