Did you know that you have the power to reduce your fall risk? Over 25% of seniors have a fall each year, many from preventable causes. Although it’s smart to be aware of potential hazards, the fear of falling can prevent many older people from being active. This inactivity is a risk factor in itself!

“Staying active is important to keeping your body healthy and actually helps to prevent falls,” as encouraged by the National Institute on Aging.

Chances are good that you found our blog because you’re well aware that physical activity is crucially important for overall health—especially for seniors!

We encourage you to talk to your doctor for advice before beginning any new exercise routine. Whatever movement you do should feel comfortable and not painful. The best part about these exercises for balance for seniors is that all you need is your body and a chair!

The Importance of Balancing Exercises for Seniors

Good balance is important for both stability and mobility, particularly as we age. Falls are not only scary; the risk of broken bones also rises as we become older. These movements are good for confidence, coordination, and independence! Exercises that focus on balance are one of our favorite things to do in our movement classes because they improve so many areas of health.

Below we’ve included 10 of our favorite balancing exercises for seniors from Healthline. See their website for visuals for each exercise and more balance tips.

# Exercises to Improve Balance for Seniors

Rock the Boat

• Stand with your feet hip-width apart
• Extend your arms to your sides
• Lift your left foot and bend your knee, bringing your heel toward your bottom
• Hold for 30 seconds
• Repeat on the other side

Weight Shifts

• Stand with your feet hip-width apart
• Shift your weight to your right foot
• Raise your left foot
• Hold for 30 seconds
• Repeat on the other side

Tightrope Walk

• Extend your arms to your sides
• Walk in a straight line while looking straight ahead
• Each time you take a step, pause with your foot in the air for 2-3 seconds
• Repeat for 20 steps

Flamingo Stand

• Shift your weight to your right foot
• Lift your left leg and extend it forward
• Hold for 10-15 seconds
• Return and shake out your legs
• Repeat on the other side

Back Leg Raises

• Place your hands on the back of a chair
• Shift your weight to your right foot
• Slowly lift your left leg behind you as high as possible
• Hold for 5 seconds
• Return
• Repeat on the other side

Tree Pose

• Shift your weight to your right foot
• Place your left foot flat against your ankle, shin, or thigh
• Hold for up to 1 minute

Heel-to-Toe Walk

• Stand with your heels against the wall
• Place your left foot in front of your right foot, touching your left heel to your right toes
• Repeat with your right foot, touching your right heel to your left toes
• Repeat for 20 steps

Single Foot Balance

• Lift your left foot, raising your left knee as high as possible
• Hold for up to 30 seconds
• Repeat on the other side

Marching

• Stand with your hands on the back of a chair
• Lift your left knee as high as possible
• Lower and lift your right knee
• Repeat up to 20 times

Heel-Toe Raises

• Stand with your hands on the back of a chair
• Raise your heels and balance on the balls of your feet for 3 seconds
• Shift the weight onto your heels and raise your toes for 3 seconds
• Repeat up to 20 times

The Best Balance Exercises for Seniors

As always, we want to remind you that the best exercise for you is one that is comfortable, convenient, and accessible. These balancing exercises for seniors are just some ideas to get you started. Whether you’re motivated to increase your physical activity to prevent falls or just want to stay mobile, we are happy to help.

Movement is a crucial part of the resident experience at The Moments. We believe that exercise enriches our lives, lowers many risk factors for serious issues, and makes us happier! If you’re interested in our community, click here to learn more about our Memory Care services.