Balance Exercises for Seniors to Improve Mobility

Summary: This article explores the importance of balance exercises for seniors, offering practical routines, safety tips, and guidance to reduce fall risks and maintain independence.

If you are retired or approaching retirement age, you’ve probably seen that old television commercial with that dreadful catchphrase: “I’ve fallen, and I can’t get up.” The ad, which shows an elderly person who has fallen and calling for help, was often used in comedic skits.

But falls are never a laughing matter for seniors. When you are young, trips and falls typically aren’t a big deal. You can quickly dust yourself off and move on. But, as you age, these incidents become more serious and can result in severe injuries such as hip fractures and head trauma or in extreme instances even death.

Each year, more than one out of every four seniors fall, and about three million end up in the emergency room as a result. ⁽¹⁾ Those with chronic conditions such as osteoporosis or arthritis are at greater risk. In fact, for adults 65 and older, falls are the leading cause of injury-related deaths.⁽²⁾

The importance of balance exercises for seniors

To help reduce the risk of falls and injuries, seniors should focus on maintaining their balance through regular exercise. Consistent balance exercises can help strengthen your core and leg muscles, improving both stability and mobility. These exercises should be combined with everyday activities such as walking and climbing stairs.

Simple balance exercises for seniors

You can try these five easy balance exercises at home or with a group. There’s no need for special equipment. Just make sure you’re on a non-slippery surface to stay safe. Wearing supportive sneakers or using a yoga mat can help you avoid slipping and give you extra stability.

Exercise 1: Heel-to-toe walk

1. Start by standing tall, with your feet together and your arms extended.
2. Place the heel of one foot directly in front of the toes of the opposite foot, so they touch or nearly touch.
3. Slowly shift your weight and take a step forward, placing your other foot in the same heel-to-toe alignment.
4. Looking straight ahead (not at your feet), walk one foot in front of the other, heel-to-toe, for 10 to 20 steps.
5. Turn around and repeat.
6. If you feel unsteady, try walking with your arms at your sides, or near a wall or sturdy surface for support.

Here’s a video of the exercise.

Exercise 2: Flamingo stance

1. Stand upright with your feet shoulder-width apart and your hands on your hips.
2. Transfer your weight onto one leg, keeping it slightly bent for stability.
3. Slowly lift the opposite foot off the ground, bending your knee so your foot hovers near your ankle or calf.
4. Hold this stance for 10 to 30 seconds.
5. Lower your raised foot and then repeat on the other leg.
6. For added challenge, try extending your arms, closing your eyes, or holding the position for a longer time.

Here’s what a flamingo stance looks like.

Exercise 3: Weight shifts

1. If you can’t quite do a flamingo stance, weight shifts are a good place to start.
2. Stand upright with your feet hip-width apart and relax your arms at your sides.
3. Slowly transfer your weight onto your right leg while keeping the left foot slightly off the ground. Maintain this position for 3 to 5 seconds.
4. Gradually shift your weight back to both feet.
5. Repeat the weight shift onto your other leg.
6. Perform 10 to 15 weight shifts per side.

Watch this video to perform weight shifts.

Exercise 4: Tree pose

1. Keep your feet together, arms relaxed at your sides, and looking forward.
2. Transfer your weight onto one leg.
3. Lift the opposite foot and place the sole against your standing leg. It can be at your ankle, calf, or thigh. Avoid placing your foot on your knee.
4. Tighten your abdominal muscles.
5. Once you’re steady, bring your hands together in front of your chest in a prayer position. To make the pose more challenging, extend your arms overhead like the branches of a tree.
6. Hold this pose for 20 to 30 seconds.
7. Gently lower your foot, then repeat the pose on the opposite leg.

Here’s a video that guides you to perform the tree pose.

Exercise 5: Heel raises

1. Start by standing straight with your feet hip-width apart and your hands on a sturdy surface like a chair, table or wall. You can even use a walker; just make sure to lock the wheels.
2. Slowly raise your heels off the ground so that you’re standing on the balls of your feet.
3. Pause for 2 to 3 seconds to stretch out your calves.
4. Gradually lower your heels back to the ground.
5. Repeat 10 to 15 times or as many as you’re comfortable with.

This video shows how you can perform heel raises.

Safety tips for performing balance exercises

It is important to stay safe during a balance exercise routine. Here are a few safety tips to remember:

• Perform exercises on a flat, non-slippery surface in a well-lit area free of clutter.
• Stay near a sturdy object like a wall, chair, or table for extra balance.
• Put on shoes that support your feet and don’t slip.
• Begin with simple exercises and gradually increase to harder ones as you get stronger.
• Do light stretching or walking to get your muscles and joints ready.

When to seek professional help

If you’re experiencing balance issues, it’s important to talk to your doctor, especially if this is a new problem for you. Balance problems can be caused by things like medications, vision or hearing difficulties, or more serious health conditions such as Parkinson’s disease, diabetes, or stroke. Your doctor can also recommend a physical therapist if you need supervised balance exercises.

Your path to balance and independence

Balance exercises are essential for staying healthy and active as you age. These simple exercises can greatly help lower the chances of falling and prevent serious injuries that often accompany them. Maintaining balance also promotes confidence and independence, enabling you to continue enjoying the activities you love.

Remember, when you begin a balance exercise program, you should approach it at your own pace and consult your doctor if you are having persistent balance challenges. At Mutual of Omaha, we believe maintaining your balance is crucial as you age. Explore more tips on Health & Well-Being to know more. With regular practice and safe measures, you can strengthen your body, improve coordination, and live a more active and fulfilling lifestyle.

Frequently Asked Questions

Q1. Why do older people lose their balance so easily?

As you age, your muscles naturally weaken, especially in your legs and core, which are essential for maintaining balance. Joints get stiffer and less flexible, adding to balance problems. Other causes of balance problems can be:

• Medications
• Inner ear problems
• Osteoporosis
• Low blood pressure
• Parkinson’s disease
• Diabetes
• Stroke
• Heart disease
• Alzheimer’s

Q2. How long does it take to improve balance in the elderly?

A National Library of Medicine study⁽³⁾ found that elderly patients who regularly did balance exercises showed notable improvements in their balance and stability after six weeks of training.

Q3. How long should a 70-year-old be able to balance on one leg?

Balancing on one leg in the flamingo stance may look easy, but it gets harder the older you get. For 70-year-olds, the average amount of time you should be able to stand on one leg is about 26 seconds. ⁽⁴⁾ If maintaining the pose for the full 26 seconds is difficult, begin with what you can manage and gradually enhance your balance until you can sustain it for that length of time.

Footnotes:

(1) CDC, Facts About Falls, May 2024

(2) CDC, Older Adult Falls Data, October 2024

(3) Gerontology and Geriatric Medicine, Improved Balance Confidence and Stability for Elderly After 6 Weeks of a Multimodal Self-Administered Balance-Enhancing Exercise Program, April 2016

(4) AARP, How Well Are You Aging? A Simple Balance Test Can Tell You in 30 Seconds, October 2024