As we age, our bodies undergo various changes, including a decline in bone density, flexibility, hearing, taste, smell, and balance. But here's the good news: seniors can still improve their balance through regular exercise. Read on to find some simple and fun exercises that can help improve your balance.
Stand On One Leg
Standing on one leg may seem simple, but it's an effective way to improve balance. To make it easier, hold onto a chair or wall for support. To make it more challenging, extend the leg you're not putting weight on in different directions. Switch legs and repeat several times a day.
Walking on a balance beam may be a bit too difficult for some seniors, but you can create a makeshift balance beam by using a line taped to the floor or the line between tiles. Try walking on the line forward and backward. To make it more challenging, use a wooden board laying lengthwise on the floor, like a 1” x 6” board, and gradually progress to a 2” x 4” board.
Getting up from a sitting position without using your arms or hands is a great way to improve balance. Try shifting your weight forward and putting your legs underneath you. You can start by sitting on a higher surface like a bed, then gradually move to a lower surface like a soft couch.
To make it more challenging, try getting up off the floor. If you find it difficult, have someone nearby to help you. This exercise is crucial because getting up off the floor becomes more challenging as we age.
Remember Your Upper Body
Don’t forget that upper body strength is vital as well for stability, balance, and bone density. Some easy exercises with free weights like curls will contribute to a well-rounded fitness routine.
Practice Makes Perfect
Balance is like a muscle—the more you use it, the better it gets. Practicing these exercises repeatedly will improve your balance over time. Remember to take things slow and steady, and always prioritize your safety. With a little effort and patience, you can improve your balance and enjoy an active lifestyle.