It’s important that older adults feel self-assured in their movement patterns so they’re not anxious or fearful about falling.Ī 2016 study found that older adults who did balance exercises for 6 weeks enhanced their balance control and gained confidence. You may not bounce back as quickly from an injury if you do have a fall, so it’s best to take preventive measures. These benefits can reduce your chance of falling or bumping into things and causing an injury. Then shift the weight onto your heels and raise your toes.īalance exercises can help build strength and improve posture, stability, and coordination.Raise both of your heels and balance on the balls of your feet for 3 seconds.Alternate between sides for a total of 20 repetitions.Lower it and then lift your right knee.Lift your left knee as high as you can.Hold this position for up to 30 seconds.Raise your left foot and raise your knee as high as you can.Stand with your right foot in the center of the board.Use slow, controlled movements to continue tilting back and forth for 1 minute.Then shift your weight backward until the back of the board touches the floor.Shift your weight forward until the front of the board touches the floor.Stand with your feet on the outer edges of the balance board.
You’ll need a balance board for the next two exercises.
Touch your right heel to your left toes.Then place your right foot in front of your right foot.Touch your left heel to your right toes.Place your left foot in front of your right foot.Stand with your heels pressing into a wall.This exercise strengthens your legs and improves balance. Slowly lift your left leg back and up as high as you can.Place your hands on a wall or the back of a chair.This exercise strengthens your low back and glutes, which helps support good posture. Return to the starting position and shake out your legs.Increase the difficulty by reaching your hands toward your extended foot.Hold this position for 10 to 15 seconds.Lift your left foot and extend your leg forward.Shift your weight onto your right foot.Each time you raise your foot, pause with your foot in this raised position for 2 to 3 seconds.Walk in a straight line while focusing your gaze on a fixed point in the distance.Lift your arms and extend them out to the sides.This simple exercise improves balance, posture, and core strength.
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