BEST BALANCE EXERCISES FOR SENIORS

As we grow older, we start to hear much more about the word “balance.” We learn how to achieve a balanced diet, how to balance a busy daily schedule, and how to remain balanced mentally during periods of acute stress. What we do not hear enough about is how to achieve body balance. At our assisted living facility in Denver, helping our residents achieve body balance is the most effective way to improve mobility and coordination. In turn, maintaining a balanced body goes a long way toward preventing the serious injuries that result from falls.

Our senior living center in Denver offers a fitness center where residents participate in exercises that help them achieve optimal balance. Make sure to take your time learning each balance exercise, as well as only what you are capable of to prevent sustaining any injuries. You can do the following balance exercises on your own or with other residents in a structured class environment at our assisted living facility in Denver.

Leg Balance

One of the most important tips for balance exercises is to start slow and gradually move up to more difficult exercises. Simple leg balance exercises work best when you start by holding on to a chair until you become comfortable enough to perform the exercise without any support. Stand with your feet shoulder length apart and then extend your arms to both sides and slowly lift one leg off the floor. Straighten the leg holding you up for 30 seconds, and then rest before doing the same exercise with the other leg off the floor.

Repeat the exercise at least three times before increasing the number of repetitions.

Lunges

Many older adults notice a loss of balance when they are walking. When this happens, performing a series of lunges can help the body “remember” how to achieve balance. Stand straight with your hands on your hips, and then take a step forward with either leg while bending that leg at the knee. Slowly lower the rest of your body until the thigh becomes parallel with the floor. Wait 30 seconds before you return to the start position. Repeat the movement for the other leg.

Start by switching legs five times before gradually building the confidence to complete 10 lunges for each leg.

Tree Pose

After accomplishing the first two balance exercises on this list, you should be ready to attempt more difficult exercises. The tree pose, which also represents a popular yoga move, represents an effective way to further enhance your body’s balance. Stand with your feet at shoulder width apart, with one hand on your chest and the other hand placed on a chair. Raise one leg straight up while turning the foot inward. Gently place the sole of the raised foot on the other leg’s thigh. Maintain this position for at least 30 seconds early on while performing this exercise. Make the same movement with the other leg and repeat the exercise at least three times during the same exercise session.

Tightrope Walk

As your balance begins to improve and your confidence starts to grow, move on to more difficult body balance exercises such as the tightrope walk. You can follow a line of tape or a pattern of tiles on a floor to complete this body balance exercise. Choose a destination to reach and walk as the performers do during a circus event. Extend your arms to both sides before taking short steps in a heel-to-toe manner. 

Count at least five seconds between steps to maintain your coordination. As one of the highest-rated retirement communities in Denver, MorningStar at Observatory Park offers a comprehensive list of activities that help residents keep their minds and bodies sharp.