How Simple Balance Exercises Can Improve Quality of Life in Seniors
Complete with a free 15 minute balance and core video
As we age, our risk of balance issues increases significantly. Health conditions, loss of muscle mass, neurological changes, and even medications can affect our stability.
Did you know?
According to CDC.gov, emergency departments recorded nearly 3 million visits for older adult falls in 2021.
My motto is DON’T GET HURT
Have you ever twisted your neck or injured your foot, only to find it took much longer to recover than it used to? Injuries like these become more serious with age.
DISCLAIMER
Please check with your doctor before engaging in any new activity. Balance exercises may not be right for you, especially if you have vertigo or other health conditions.
How Balance Exercises Can Help
Simple balancing exercises help prevent falls while helping maintain your independence and confidence.
Referenced study: Effectiveness of simple balancing training program in elderly patients with history of frequent falls
Prevent Falls and Injuries
Improves stability, reducing the risk of falls when walking, turning, or stepping onto curbs.
Increase Confidence in Movement
Reduces fear of falling, allowing seniors to move more freely around the home and outdoors.Maintain Independence
Supports safe performance of daily tasks like bathing, dressing, shopping, and cooking without assistance.Enhance Posture
Strengthens core muscles, improving upright posture while sitting or standing, which eases back pain.Improve Walking Gait and Stability
Helps maintain a steady, natural walking pattern, reducing unsteadiness or shuffling.Boost Strength and Coordination
Strengthens ankles, legs, and hips for activities such as getting up from a chair, climbing stairs, or stepping into a bathtub.Aid in Quick Recovery from Trips or Slips
Improves reaction time and balance reflexes to catch oneself if off balance.Enhance Ability to Exercise Safely
Provides a foundation for participating in group fitness classes, yoga, or tai chi without fear of injury.Support Better Cognitive Function
Balance exercises involving coordination (e.g., yoga or tai chi) improve focus, memory, and mental sharpness.Increase Social Engagement
Greater mobility and confidence mean seniors can join friends for walks, outings, or community activities without anxiety about falling.
It’s the everyday stuff that matters!
Daily activities such as shopping, gardening, or moving around the house become safer and easier when you have good balance.
Balance exercises strengthen your core!
Balance exercises aren’t about getting six-pack abs. It’s less about an aesthetic and more about functional strength and stability.
Think about it this way: If you can easily complete day-to-day tasks, engage in hobbies you love, and avoid the hospital, you’re probably going to have more confidence, more energy, and a sharp mind.
This is NOT an affiliate link (video below). I’m a huge fan of PJ’s Fitness videos for people over 40. Try the video and let me know what you think. It’s only 15 MINUTES!!!
You don’t need to spend a CENT on balance exercises
Sure, you can buy a fancy balance board if you want, but why? I found this fantastic website with easy instructions and images to help you nail the form and complete the exercises safely.
Check it out! NHS Balance exercises.
Examples of balance exercises to try
You’ll find balance exercises to suit every person at the link above. These include sitting, flexibility, and strength movements.
Sideways Walking
Stand with your feet together, back straight, shoulders down, looking straight ahead.
Pull your belly button toward your spine to assist with your balance.
Step sideways in a slow and controlled manner. Don’t rush the move.
Move one foot to the side, hold for a second, and then slowly move the other foot to join it.
Simple Grapevine
This exercise requires walking sideways by crossing one foot over the other.
Start by crossing your right foot over your left (it doesn’t really matter which foot you start with).
Then bring your left foot to join it. Attempt 5 cross-over steps on each side.
Heel-to-Toe Walk
I find this one surprisingly more difficult to do than it seems. To complete the exercise, stand upright and place your right heel on the floor directly in front of your left toe.
Then do the same with your left heel. Move slowly and with intent. You can always touch a wall if you need more stability.
Make sure to check out the link for more detailed descriptions, including images, on how to perform the exercises.
Check it out! NHS Balance exercises.
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How’s YOUR balance?
Have you experienced an injury or near-miss because of balance and strength issues? How long did it take to fully recover? Let me know by sending me a comment. I’d love to hear from you!
Thank you!
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