Six (6) Exercises for Seniors to Start Improving Balance and Reduce Fall Risk

By Pam Stone , BSW, Certified Case Manager (CCM) | September 30, 2024 |

As we age we are at higher risk of falling. Causes can vary but can include diseases and conditions such as diabetes, heart disease, stroke, vision, thyroid, nerve, blood pressure, osteoporosis, foot pain, inner ear problems, dizziness and balance issues, along with loss of muscle mass and weak core issues and possible medicine side effects.

Recommendations from your physician should always be followed. If balance is stable, walking at a safe pace can help improve overall physical and mental health and build up muscle. A referral to a physical therapist can give you specific exercises for your unique situation. They can also observe and explain what you are “doing wrong” to throw off balance. There are also exercises that can be done at home to strengthen muscles, improve balance and confidence. These should only be done if they can be done safely.

The exercises below have been chosen as a starting point that can be done safely by most seniors. These are done using a chair to hold onto. Avoid lowering your head as you do these.

1. Toe Raises: Facing the back of a stable chair or counter, place both hands on them and lift up on your toes, doing ten reps, rest, repeat for 2 more reps, if able.

2. Toe Lift Offs: Again, using the chair or counter, lift toes and shift weight to heals, doing ten reps etc.

3. Toe to Heal rockers: Lift up on your toes then rock back on your heels. Repeat as above.

4. Marching: Lift and alternate knees, touching back of chair. If touching is uncomfortable, lift as far as you can do so safely. Repeat as above.

5. Single Leg Step Back: Turning to the side, hold onto chair with one hand. Step back with leg on the same side. Switch to the other leg, keeping the opposite hand on the chair. If this is difficult turn around and use the hand on the same side as the foot. Repeat as above.

6. Single leg balance: Facing the back of the chair, hold on with two hands, raise one leg to the back, holding for 10-30 seconds, then switch to the opposite leg. If able, try doing these while only using 1 hand on the chair.

There are many, many examples of balance and strength improving exercises specific for seniors on the internet. As balance increases you can search for more advanced exercise, always keeping safety as a priority.

Other options may be to use Silver Sneaker benefits if included in your Medicare plan. You can get more information at https://www.silversneakers.com. In the St. Louis area, you may also look into exercise classes offered through the Oasis program. More information can be found at https:///st-louis.oasisnet.org.

Doing as much as possible to avoid falls can do wonders to increase the quality of life as you age.

Improving balance not only can help prevent falls but improve quality of life by enabling one to engage in activities with confidence.

Picture Credit: freepik.com