Around the age of 55, our bodies start producing less testosterone. The most dangerous side effect of this particular hormone imbalance is brittle bones. In fact, it is the leading cause of severe injury in seniors. Knowing and practicing just four of the best exercises for seniors for balance, however, can help you stay limber and safe.
4 Best Exercises for Seniors for Balance
1. Single Limb Stance
The single limb stance tops our list of the four best exercises for seniors for balance because anyone can do it. To start, stand behind a solid chair or other steady surface. Don’t use a chair with wheels the first time you try this exercise. Hold on to the back of the solid surface to help you balance.
Lift your left foot vertically while balancing on your right foot. Hold this position for as long as you comfortably can. Then, repeat the exercise while balancing on your left foot. Eventually, you should be able to hold this position for 60 seconds on each foot without using the surface for assistance.
2. Walk Heel-to-Toe
Walking strengthens your legs which makes it easier to walk without falling. Walking heel-to-toe is even better. Start with your left foot in front of your right foot. The toes of your right foot should touch the heel of your left foot. Then, with your weight on your left heel, put your right foot in front of your left foot. Shift your weight to your left toes. Repeat this exercise with your right foot until you have taken 20 steps.
3. Rock the Boat
To “rock the boat”, start with your feet hip-width apart. Both feet should be firmly planted into the ground. Stand straight by imagining a cord stretched taut from the base of your skull to your tailbone. Keep your head level. Then, shift your weight to your left foot while lifting your left leg off the ground slowly. Hold this position for 30 seconds or as long as you comfortably can.
Return your left foot to the ground slowly. Then, shift your weight to your left foot and lift your right leg off the ground slowly. Perform this exercise five times on each side. Eventually, you should be able to perform this exercise 10 times on each side.
4. Clock Reach
The clock reach requires a chair. Close your eyes and picture yourself standing in the middle of a clock. The number 12 is directly ahead of you and directly behind you is the number 6. Open your eyes and use your right hand to hold the chair. Extend your left arm to point at the number 12 immediately ahead of you. Then, point it towards the number nine directly to your left. Finally, point your left hand behind you towards the number six. Bring it back slowly to the number nine and finally back to the number 12. This entire time, your head should remain facing the number 12.
Repeat this exercise with your left hand holding the chair and your right hand extended towards the number 12. Rotate your arm until you’re reaching towards the number three. Then, rotate until you are reaching backwards to the number six. Arc your arm until you have reached for the numbers three and 12 again. Then, repeat the exercise one more time on each side.
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