An effective balance routine requires a variety of workouts that gently build key muscles without putting seniors at risk. Seated marching, back leg raises, and single-leg stances are some of the top balance exercises for seniors to find quick improvement.
According to Jixian Wang et al. in Aging and Disease, 30% of seniors experience dizziness or balance issues at some point. Therefore, it's vital to find ways to help prevent falls from happening to you.
With Deer Park being only 15 miles from southeast Houston, don't let fear of falling be the reason you don't get to explore the beauty of Texas to the fullest.
We've put together a list of beginner-friendly exercises that can help you achieve better balance to improve your overall mobility.
When people think about balance exercises, one of the first routines that comes to mind is to stand on one leg for as long as possible. However, this isn't a safe way to practice if you're not already skilled at balance.
That's why for this fall prevention for seniors exercise, you'll have support close at hand for whenever it's necessary.
A sturdy chair, table, or even a wall in your senior apartments is all that's needed to provide extra safety and stability while you work on building muscle and skill. If you need to keep your hand on the support the whole time in the beginning, that's okay.
As you improve, you'll find that the time spent using the support will become less as you practice. Remember to start easy, so you don't overexert yourself with any exercise.
This exercise is almost the same as the above, except the goal is to raise your foot off the ground behind you and hold it there. This helps target a different set of muscles and gives your body more chances to make balance connections.
Your brain compensates and works to create better balance as you put yourself in awkward positions. Don't forget to use a support during this exercise, even if you feel confident about your balance skills.
It's always better to do exercises with safety first.
It may seem strange to talk about senior safety at home and then mention tightropes, but don't worry. You don't have to have access to a circus ensemble to complete this kind of exercise.
This kind of exercise is also called 'heel-to-toe walking' because the goal is to walk a steady line while placing your heel in front of your other foot's toes. Walk forward in small increments while moving 'heel-to-toe' the entire time.
Some people enjoy finding a straight line to follow, but this isn't necessary. Focus on keeping control of your movements.
When you're ready, try walking backwards in the same manner.
Seated marching is a great beginner's way of building the leg muscles that could be the cause of your balance problems. Doing these motions while seated ensures that you're stable and can focus on performing the exercise with the best posture.
Sit on the edge of a chair and begin lifting your knees, one after another. Simulate as if you were marching around the room, and take plenty of breaks if you get winded.
Speed will come later. Accuracy and control are most important.
Improving stability and aging doesn't mean you can't have a little fun while still gaining balance benefits.
Have you ever tried to balance a stick or a tall bottle on the palm of your hand? Do you remember needing to make small adjustments to compensate before it fell to the ground?
Doing this activity with the purpose of improving balance can be a lot of fun. It can even be part of friendly senior living competitions. Any kind of light and oblong-shaped object can work, such as:
Make sure there's plenty of space between you and other people so no one is in the way if your stick tips over. You can upgrade to standing once you feel confident.
Mobility wellness for older adults begins with understanding when there's a problem. Some balance issues start due to medical problems, while others are due to a lack of supportive muscle. The signs to look out for include:
With the right focus and commitment to practice, regaining your balance is always a possibility.
Once you begin noticing a pattern of poor balance, it's time to figure out the root problem. Is it due to untrained muscles or a change in a medical condition?
Then, start incorporating simple balance exercises for seniors like the ones listed above to start on the path to recovery.
It's a slow process that requires dedicated effort. The good news is that many strength and balance routines don't have to be intense to be effective.
Even if you continue with our list of exercises the entire time, you should start to notice improvements within a month of practice. Continue working with these exercises to hone your skills and reach significant improvement after a couple more months.
As you feel more in control of your balance, it's okay to loosen your focus, but don't ignore balance practice completely. Try to include a balance routine in your senior activities at least once a week to maintain your skills.
To get the most out of balance exercises for seniors, a supportive senior community is your greatest tool. You'll find better motivation, safety, and chances for success when you don't have to go through your fitness journey alone.
At Morada Deer Park, our fitness and well-being programs will help you find new balance in retirement. Whether you want better mobility or more time for community activities, we're here to help you with individual care plans that adjust to your needs.
To learn more about our thriving Deer Park senior community, reach out to us today.