Balance Exercises For Seniors Video
SIMPLE BALANCE EXERCISES FOR OLDER ADULTS: Follow along to this balance exercise video to improve your balance, and get stronger legs.
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Hi, Im Mike!A Seniors’ Specialist Physiotherapist and Exercise Scientist.
I have spent many years working with people over 60, in Australia and now all over the world, to help them improve their health and fitness.
If you’re over 60, I have designed this website to give YOU everything you need for you to move better, get stronger, become fitter, get healthier and look and feel better!
Sitting Balance Exercises For Seniors
Its important to have good balance in a variety of chairs or surfaces, like getting in and out of your bed or on and off the toilet. Oftentimes, standing up from a chair feels unbalanced because of poor sitting balance.
Our next balance PDF handout goes into even more detail on the following essential exercises for seated balance:
- Head turns with minimal support
- Trunk rotation and flexion training
- Sit-to-stand exercises
Regainedlegstrength: Heres What You Need To Know
As we age, our bodies change and we may not be able to do the things we once could. This is especially true when it comes to balance and coordination. Just because youre getting older doesnt mean you have to give up exercising altogether in fact, its more important than ever to stay active as you age.
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Exercise : Clock Reach
Stand up straight, with the chair to your left, and place your left hand on it for support.
Picture yourself standing in the centre of a clock: The number 12 is directly in front of you and the number six is directly behind you.
Using slow and controlled movements, lift your right knee and extend your right arm forwards at shoulder height, to point to 12. Keeping your knee raised and both hips relaxed, and looking straight ahead throughout, take your right arm out sideways to point to three, pause there, then take it back towards six, only going as far back as is comfortable. Slowly bring your arm forwards again to three, then 12, then lower it back to your side, and return your right foot to the floor.
Turn to face the opposite direction to repeat on that side. Do two repetitions of this exercise on each side.
Balance Exercises For Seniors: How To Work On Stability At Home
Healthcare | November 29, 2022
Balance issues are a common concern for many people in their golden years. Our brains and muscles work together to help us maintain balance, but those same functions become harder to perform as your body grows older. However, that doesnt mean that you cant take measures to improve your stability.
A little physical activity can go a long way toward improving your balance. Doing regular balance exercises can not only help prevent falls, but also reduce the risk of dementia, high blood pressure, and other health issues.
Of course, its important to know what the right exercises are to help you stay balanced without overexerting yourself. Keep reading to find out which senior balance exercises are right for you.
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Easy And Effective Chair Exercises For Seniors
Neither limited mobility nor age should get in the way of exercising and staying fit.
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Chair exercises for seniors are ideal low-impact seated workouts. They help older adults to improve their strength, mobility, balance, stability, and coordination in the later half of their lives . says, With age, joints become stiff and reduce the range of motion. This prompts seniors to sit as their bodies cant handle standing for long periods, which leads to an added problem leg pain. To avoid this, you can start doing chair exercises. They improve range of motion, reduce pain, and are safe.
Check out the 15 best full-body chair exercises for seniors with pictures and safety precautions below. Swipe up!
In This Article
Other Ways Seniors Can Improve Balance
As you work in the above balance exercises for seniors, you can also practice these strategies to improve balance.
- Stand on one foot from time to time during the day.
- Sit on an exercise ball at your desk instead of a chair
- Squat one inch over a chair and hold for a few seconds before sitting down.
- Walk with a book on your head.
- Take yoga classes!
- Stand still with your eyes closed. Pick up a foot, count to 10 then switch.
- Try the Bosu balance ball and/or stability ball to take it up a notch!
Practice these exercises to improve balance along with these simple everyday tips and youll be on your way to better balance in no time.
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Overview Of Why Balance Exercises Are Important For Senior Citizens
Balance exercises are particularly important for seniors because they can help prevent falls, improve mobility, and maintain cognitive health. According to the Centers for Disease Control and Prevention , falls are the leading cause of injury and death among older adults. By improving balance, coordination, and strength, balance exercises can help reduce the risk of falls. Additionally, balance exercises can help improve mobility and flexibility, which can be especially helpful for seniors with arthritis. Finally, research suggests that balance exercises can help improve cognitive health in seniors, which can help maintain independence as you age.
Finding A Balance Exercise Program Thats Right For You
If youre just getting started with balance exercises, its important to find a program thats right for you. Consider your fitness level and any health conditions you may have, and talk to your doctor or physical therapist about which exercises are safe for you. Its also important to choose exercises that you enjoy, as this will make it easier to stick with your program.
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Equipment For Balance Training
In terms of good exercises for balance training, one of the best tools to own is a BOSU . A BOSU is basically a half ball with a flat platform. The name is derived from the fact that you can exercise on both the ball side and the flat side. A BOSU provides an unstable surface on which to practice squats, lunges, jumps, planks, and hundreds of other exercises.
If you dont have access to a BOSU, you can create a similar effect by loosely rolling a yoga mat or towel to stand on. Any kind of unstable surface will suffice.
If you are struggling with balance, dont use any extra equipment. Just practice balance moves on the floor.
Build Up To More Challenging Exercises
When it comes to balance, the only person you are competing against is yourself, so practice building up your strength before you tackle the more challenging exercises. It may take some time getting used to standing on wobble boards or balance pads before youre ready to practice exercises that use them.
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Find Your Balance With These Fun Activities
If improving your balance is as simple as doing the grapevine in your lounge, theres no excuse not to get started. Balance exercises can be anything from strength training to pure silliness, so youre sure to find the exercise thats right for you. Walk with confidence with the best balance exercises for seniors.
How Balance Exercises Can Help Improve Mobility And Balance
Fortunately, balance exercises can help improve mobility and balance in seniors with arthritis. According to a study published in the journal Arthritis Care & Research, balance exercises can help reduce pain and improve mobility in seniors with arthritis. The study found that balance exercises improved balance, strength, and coordination, which can help reduce the risk of falls and improve overall quality of life.
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Here Are The Best Ways To Improve Your Balance:
Stretching Improving your flexibility can result in better balance. Stretches can also help improve posture and lead to better stability and balance.
Mobility Training Joint stiffness can lead to poor mobility, which youve probably noticed at times when you get up and down from a chair. Better mobility can lead to improve balance and coordination.
Exercises – Strengthening the muscles in your legs, core, and arms can lead to significant improvements in your balance. For seniors, I recommend the following 12 balance-improving exercises.
Top 12 Balance Exercises For Seniors
In almost every balance exercise handout I give my patients, I include a variation of these exercises to improve balance. In fact, Ive put together an entire balance program, featuring over 40 exercises and a 21-day plan to improve balance. You can download the program here: 21 Days to Better Balance.
But if youre new to this, start with the common exercises for balance lve listed here. You may progress to advanced balance exercises over time.
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Simple Balance Exercises For Seniors
When it comes to balance exercises, its important to start slowly. For most exercises, make sure youre standing upright. Start by planting your feet firmly on the floor. You should feel even pressure on the balls and heels of your feet. Work on standing tall, lifting your gaze forward. Contract your stomach muscles to help support your core.
With all of these exercises, you can get additional support from a cane, walker, countertop, or another sturdy surface. Start slowly and work your way up. If you feel pain or dizziness during any of the exercises, take a break and only continue if the pain and dizziness subside. If you regularly feel pain or dizziness or it doesnt subside after exercising, talk to your doctor.
Here are 10 exercises you can use to improve your balance. Weve ranked them from easiest to hardest and included modifications so you can make the exercises easier or more challenging depending on your needs.
If youre not sure where to start, talk to your doctor about doing a balance evaluation. A licensed professional can help you figure out what aspects of balance may be challenging for you and identify which exercise may be most beneficial. You can also do a balance test at home like the one provided by the CDC. If you can pass all four stages of the balance test, you can attempt the following exercises.
Best Chair Exercises For Seniors
Take 10 minutes to warm up your muscles. Sit on the chair, support your back with a pillow if needed. Roll your shoulders, wrists, neck, arms, and ankles clockwise and anticlockwise. Lift your feet off the floor and extend your legs . If you have arthritis, warm up the joints with a hot bag. Do a few arm circles, and you are ready to do the chair exercises. Lets begin!
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Plank With Elbows On A Stability Ball
To add variety to this exercise, you can use your elbows to make small circles with the ball in both directions.
What To Do If I Have Limited Mobility
, Ph.D., advises, Start gently and listen to your body. Dont push past any signs of pain or discomfort. Try doing this with a friend to add a social aspect. If you are unsure of specific guidelines, ask your physical therapist or follow videos online that guide you through entire sequences of exercises or specific movements.
Board Certified in Orthopaedic Physical Therapy Dr. Stephanie Carter Kelley, PT, Ph.D., OCS, says, Start with the highest chair seat in the house or put a thick book on the seat of the chair. But over time, when the movement gets easier, move to a lower seat or remove the book. Ask your physical therapist to assist while you exercise.
While it is beneficial to do chair exercises, lubricate your joints, and improve your physical and mental well-being, you have to be cautious. Scroll down for a list of precautions to take while doing these exercises to prevent injuries and falling.
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Why Balance Worsens With Age
As I mentioned above, the process of maintaining our balance slows or deteriorates as we age.
There are factors out of our control that we must accept.
That is, changes in our body do happen because of ageing itself. We will never be like our young 20, or 30-year-old selves.
However, the good news is, the primary contributor to these physiological changes is not due to ageing in itself, but because we do less as we age.
As we start reaching adulthood, the pressures of life take hold, and we find ourselves with more obligations.
We also get into some poor habits , and we do less and less activity.
A lot of us put these physical changes we see down to ourselves getting older.
However, the majority of the time, these changes occur because we do less activity throughout the years.
Its simply because we sit more and move less, that we see a lot of these changes in our physical condition.
We are creatures of comfort designed to do what is most comfortable and, after time, it becomes increasingly difficult to do more activity.
These physical changes we see from lack of use include:
-
Generalised weakness throughout the body.
-
A generalised decrease in fitness .
Its time to accept that the main reason staying active and upright has become tougher and you are not moving as well as you could be is not because of ageing itself but because we have progressively done less and less activity.
Your BALANCE CAN BE IMPROVED, and FALLS CAN BE PREVENTED
Improve Your Leg Strength With These Simple Exercises
As we age, its important to keep our muscles strong and our balance in check. Leg strength is key for both of these things, so today were sharing some simple exercises you can do to improve your leg strength and help maintain your balance.
firstly, start by standing on one leg with your arms outstretched for support if needed. Slowly raise the other leg up behind you as far as you can without losing your balance. Hold this position for a few seconds before lowering the leg back down again. Repeat 10-15 times on each side.
For a more advanced version of this exercise, try doing it with your eyes closed or while raising and lowering an object in the opposite hand to the raised leg. This adds an extra challenge to your sense of balance while also working those arm muscles!
Another great way to work on both leg strength and balance is by using an instability device like a BOSU ball or TRX straps. Start in a split squat position with one foot on the unstable surface and the other planted firmly on the ground behind you. Lower yourself down into a lunge until both knees are at 90-degree angles, then press back up to starting position throught he heel of your front foot . Complete 8-10 reps on each side before moving onto something else.. Doing just 2-3 sets of these once or twice per week will make noticeable differences in both how strong and balanced you feel overall!
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Biceps Curl To Overhead Press
Step 1: With your arms hanging at your sides, hold a light weight in each hand. Rotate your forearms so your palms are facing forward. Be sure your feet are shoulder-width apart.
Step 2: Slowly bend your elbows to raise the weights to the front of your shoulders at the top of the movement, your palms should face you.
Step 3: Push the dumbbells overhead as you rotate your forearms forward at the top of the movement, your arms should be fully extended, palms facing away from you. Don’t lock your elbows. Pause, slowly lower the weights to your shoulders, then lower them to your sides. That’s one rep.
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Additional Steps To Prevent Falls
Remember, its important to talk to your doctor or physical therapist aboutfall prevention.
- Discuss medications and changes in your exercise routine.
- Tell your doctor if you fall.
- Ask a friend or family member to help check your home for trip hazards.
Keep in mind, adds Stutzman, it is always best to have company at homewith you while exercising for safety and supervision and in case you needhelp.
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The Negative Effects Of Aging On Mobility And Balance
As we age, our bodies naturally become less agile and balanced. This can lead to a decrease in mobility and balance, making it difficult to stay active and independent. According to the National Institute on Aging, balance and coordination decline with age, and this can increase the risk of falls and other accidents.
Is It Possible To Lose Belly Fat With Chair Exercises
No. It is impossible to lose belly fat completely with chair exercises. , Ph.D., says, Many of those exercises do work the core, which is where the abs are. This can help a bit with belly fat, but chair exercises will not give someone a majorly fit core unless they are also eating right and burning calories another way.
It is advisable to focus on improving your range of motion, balance, muscle strength, and coordination before you move on to standing aerobic exercises, which will help you shed belly fat.
Also, do not overdo the chair exercises. Scroll down to find out how often you should do them for the best results.
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