Balance exercises for seniors

Losing your balance can be a scary experience, especially if you are an older adult or senior citizen. In fact, it can be scary at any age, but when you’re older you can tell the consequences. Dislocated shoulders, broken hips, broken arms are just a few of the injuries that can occur when you lose your balance. Fortunately, there are exercises that can greatly minimize the risk and falls.

Strong legs are a vital part of maintaining balance. Therefore, exercises that work the leg muscles should be part of any exercise regimen. As with all exercise programs, always check with your doctor before attempting any exercise.

1. One of the easiest exercises for leg strength and balance is Sitting and Standing. Just sit in a chair and get up as fast as you can. Do this as many times as you can without getting dizzy. Start slowly and gradually increase the number of times you can stand and sit.

2. Standing by a table or chair, with one hand on the chair or table, lift one leg (without bending the knee) about 6 inches off the ground, hold for a few seconds, then do the same with the other leg. Do about 10 or 15 times a day. Make sure the chair you are holding on to is sturdy.

3. This is similar to 2. Standing next to a table or chair, with one hand on the chair or table, pull the leg back (this time bend the knee) about 6 inches off the ground, hold for a few seconds and then do the other leg. Do about 10 or 15 times a day.

4. Stand up straight, step forward so that the toe of your moving foot touches the toe of the other foot. Now do the same with the other foot. This is like walking a tightrope acting without leaving the ground. Walking from end to end is a good balance exercise, but be sure to do it near a wall when you start to walk to prevent falls.

When doing any balance exercise, be careful not to fall over and stop immediately if you start to feel dizzy or dizzy.