Slips and falls aren’t an inevitable part of aging. In fact, a little exercise goes a long way in preventing injuries caused by falling. Let’s take a look at the best balance exercises for seniors at any age.

Balance Exercises for Seniors at Any Age

1. Single Limb Stance With Arm

The single limb stance with arm is essential for seniors of all ages. It restores the lost physical coordination of youth while strengthening your muscles and mitigating the risk of dangerous falls. Whether you’re 60, 70 or older, you should start practicing this exercise today.

Start by standing with your feet together and your arms by your sides to the right of a chair. Lift your right hand above your head. Then, lift your left foot off the floor slowly. Hold on to the chair with your left hand for balance if you need assistance. Hold the position for a count of 10 and return to the starting position. Finally, repeat this exercise with your left side. It’s okay if it is easier to balance on your “non-dominant” foot at first. Regular practice will make it easier to balance on either foot.

2. Side Leg Raise

The side leg raise is another essential balance exercise for seniors. This exercise also uses a sturdy chair to help you improve your balance.

Stand behind the chair with your feet a little apart. Laterally lift your left leg slowly. Pay close attention to the position of your body. Your back should remain straight throughout this entire exercise, your right toes should face forward, and you should be looking straight ahead. Use your hands to hold on to the back of the chair for balance. Then, slowly lower your left leg back to the starting position. Repeat this exercise 10 to 15 times with each leg. This strengthens your groin and pelvis, reducing your chance of falls.

3. Back Leg Raises

Back leg raises are important for strengthening your glutes and lower back. Weakness in these areas is one of the leading causes of pain in seniors. It’s also a significant contributing factor to falls.

To perform this exercise, start by standing behind a chair. Hold on to it for support if you need to. Lift your left leg straight behind you slowly. Be careful to not point your toes or bend your knees. Hold this raised position for a count of one. Then, bring your left leg back to the starting position gently. Repeat this exercise 10 to 15 times on each leg.

4. Marching in Place

Marching is one of the best balance exercises for seniors of any age. However, it’s a little difficult, so you may want to perform this exercise in front of a counter or desk. Start by standing as tall as you can. Then, lift your left knee as high as you comfortably can. Lower your leg back down to the starting position. Then, lift your right leg as high as you can and bring it back down. Perform this exercise 15 to 20 times on each leg.

5. Toe Lifts

Perform this strength and balance training exercise in front of a counter, desk or chair. With your back straight and arms in front of you, lift yourself on your toes as high as you can without losing balance. Then, lower yourself down gently. Do not lean too far forward while performing this exercise. Lift and lower yourself 15 to 20 times.

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