7 Balance Exercises for Seniors to Improve Stability and Prevent Falls

As we age, our bodies naturally experience a decrease in bone density and muscle mass. This occurs because our muscles do not regenerate as easily as they did when we were younger. As a result, our body's physical strength also decreases, leading to poor balance and an increased risk of falls and injuries among seniors.

1. Single limb stance

Single limb stance also known as single leg stand involves standing on one foot or leg with hands on the hips while maintaining an unassisted posture. The timing, in seconds, usually starts as soon as you lift one foot off the ground and ends as soon as it touches the floor again.

This exercise is not only great at testing one's stability but it is also known to improve balance as well as increase one's overall cognitive health. Here are the steps you can follow to perform this exercise:

1. Stand with your feet hip-width apart.
2. Position your right foot at the midpoint of the board.
3. Raise your left foot while lifting your knee as high as you can.
4. Maintain this stance for 30 seconds.
5. Repeat the same process on the opposite side.
6. Perform this with each foot 2 to 3 times.

2. Flamingo Pose

The flamingo pose is a type of balance exercise that involves standing on one leg while lifting the other leg up. As its name suggests, this yoga pose bears a resemblance to the flamingo bird.



Among other exercises, the flamingo pose is challenging to perform as it requires a high level of balance and focus. But as you practice regularly, it will strengthen your core muscles, enhance your balance, and improve posture.

Other seniors who perform this exercise use a wall or chair for support. Here are the steps you can follow to perform this exercise:

1. Stand tall with your feet hip-width apart.
2. Transfer your weight onto your right foot.
3. Raise your left foot while bending the knee to raise it upwards.
4. To intensify the challenge, reach your hands toward your outstretched foot.
5. Maintain this stance for 10 to 15 seconds.
6. Return to your starting position and gently shake out your legs.
7. Repeat this process three times.
8. Perform the same steps on the left leg.

3. Tree Pose

Tree pose is a type of balance exercise that involves standing on one leg while the opposite leg is bent with the foot touching the inner thigh of the standing leg. This exercise helps in the build-up of muscles around the legs, core, and hips, promoting leg strength as well as improving abdominal strength, hip mobility, and balance.

Tree pose is also ideal for enhancing your posture and mitigating the effects of prolonged sitting. Here are the steps you can follow to perform this simple exercise:



1. Start by shifting your weight onto your right foot while standing.
2. Extend your left foot to the side, raising your heel.
3. Position your hands together.
4. Maintain this posture for a maximum of one minute.
5. Go back to your starting position and repeat on the left leg.

4. Heel-to-toe Walk

Heel-to-toe walk is a type of exercise that involves focusing on your balance control while taking gentle strides. Intended to strengthen one's hips, legs, feet, ankles, and core, this exercise helps older adults enhance their balance, stability, and coordination skills, which are all essential to prevent falls.

Here are the steps you can follow to perform this exercise:



1. Stand tall with your feet shoulder-width apart.
2. Step your left foot in front of your right foot.
3. Place your left heel with your right toes.
4. Next, step your right foot in front of your left foot.
5. Touch your right heel with your left toes.
6. Repeat this pattern for a total of 20 steps.

5. Calf Raises

Calf raises are effective exercises for seniors as they help to work and strengthen the calves. Performed either by sitting or standing, these strength exercises can significantly protect older adults from mobility loss caused by ageing by improving their balance as well as increasing their strength and endurance.

Here are the steps you can follow to perform this exercise:



1. Stand straight with your feet shoulder-width apart.
2. Maintain an upright posture with your back straight, and shoulders held back and down, and engage your core muscles.
3. Slowly lift your heels while keeping your knees extended.
4. Hold this position for a brief moment while standing on the tips of your toes as much as possible.
5. Gently and deliberately lower your heels back to the ground, returning to your starting position.
6. Begin with five repetitions and increase as you become more comfortable and confident.

6. Side Leg Raises

Side leg raises for seniors are usually done with a chair for balance and support. Intended to improve leg strength, core stability, and hip flexibility among older adults, this exercise targets the muscles and strengthens them to aid seniors in their everyday activities such as walking, reaching, and standing up.

Here are the steps you can follow to perform this exercise:



1. Stand in an upright position behind a sturdy chair with your feet shoulder-width apart. For additional support, you can place your hands on your hips or grasp the chair's back.
2. Tighten your core muscles and transfer your weight onto your left foot.
3. Slowly lift your right leg out to the side while maintaining a flexed foot.
4. Hold this pose for 10 to 15 seconds before returning to your initial stance.
5. Finish 10 to 15 repetitions on each side for a well-rounded workout.

7. Standing Leg Circles

Standing leg circles is an exercise that involves circling your extended leg to help improve balance and strengthen the legs. This exercise can be beneficial for seniors who need help in increasing their joint mobility as well as those who want to improve their blood circulation and those who are trying to increase their strength by developing lean muscles.

Here are the steps you can follow to perform this exercise:

1. Stand straight with your feet hip-width apart, distributing your weight evenly between both feet.
2. Shift all your weight onto your right foot and raise your left foot from the ground.
3. Gradually trace a small circle with your left leg, initially clockwise, and then in the opposite direction (anti-clockwise).
4. Gently lower your foot and replicate the sequence on the opposite side.
5. Perform this five to ten times.
   

This proactive approach not only reduces the risk of falls and injuries but also fosters active, independent living. 

Balance and strength exercises can generally be incorporated into your daily exercise routine as frequently as you like. However, for older adults, particularly those who are at risk of falls, it is advisable that they engage in balance training three times a week for at least 45 minutes. Preferably, they should follow a balance program that includes exercises designed to prevent falls.