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As a natural part of aging, our balance can be hindered by joint degeneration and muscle loss. Weaker core muscles and changes in eyesight can cause older adults to lose their balance more often.
The CDC reports that at least 300,000 older people are hospitalized each year for hip fractures, and more than 95% of them are caused by falling.
Balance is an important part of healthy aging, so we’ve rounded up 8 simple exercises to help improve core strength and balance, plus a few everyday tips to help keep you steady on your feet.
1. Heel-Toe Raises
Photo Credit: Get Healthy U
How to do heel-toe raises:
Stand with your feet hip-width apart.
Roll back onto your heels (hold onto a chair if needed).
Roll forward onto your toes (hold onto a chair if needed).
Keep repeating, moving back and forward for 30 seconds.
2. Side Leg Lifts
Photo Credit: Get Healthy U
How to do side leg lifts:
Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
3. Back Leg Extensions
Photo Credit: Get Healthy U
How to do back leg extensions:
Stand with your feet hip-width apart.
Raise your left foot off the ground and lift your left leg behind you.
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
4. Balance Beam Stance
Photo Credit: Get Healthy U
How to do a balance beam stance:
Stand with your feet hip-width apart.
Step one foot right in front of the other like you are on a balance beam.
Hold for 10 seconds (hold onto a chair if needed).
Repeat with the other leg in front. Do each side 2-3 times.
5. Rock the Boat Exercise
Photo Credit: Get Healthy U
How to do a rock the boat exercise:
Stand with your feet hip-width apart.
Lift your right foot off the ground and your leg out to the side.
Step back to center and then lift your left foot off the ground and your leg out to the side. (Hold onto a chair if needed).
Move side to side, transferring weight from one foot to the other, for 30 seconds.
6. Chair Squats
Photo Credit: Get Healthy U
How to do chair squats:
Start sitting in a chair with your feet hip-width apart.
Slowly stand up, keeping your abs tight, and squeeze your glutes.
Sit back down into the chair with control
Repeat for 30 seconds.
7. Air Squats
Photo Credit: Get Healthy U
How to do air squats:
Stand with your feet hip-width apart.
Keeping your abs tight, sit back into an imaginary chair, holding your balance.
Stand back up, squeezing your glutes.
Repeat for 30 seconds.
8. Single Foot Balance
How to do a single foot balance:
Stand with your feet hip-width apart.
Raise your right foot off the ground (bend your knee and lift as high as feels ok).
Hold for 10 seconds (hold onto a chair if needed).
Repeat on the other leg. Do each side 2-3 times.
Everyday Tips for Improving Your Balance
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Along with adding the previous exercises to your routine, you can also practice these strategies to help improve balance:
Stand on one foot from time to time during the day. (Hold onto a counter, table, or chair if needed.)
Sit on an exercise ball at your desk instead of a chair.
Squat one inch over a chair and hold for a few seconds before sitting down.
Walk with a book on your head. (Old school but effective!)
Take yoga classes.
Stand still with your eyes closed. Pick up a foot, count to 10, then switch. (This is more advanced.)
9 Tips For Joint Health | Keep Your Joints Healthy As You Age
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Keeping your joints healthy is key to staying mobile and experiencing less pain as you age. Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!
9 Tips For Joint Health | Keep Your Joints Healthy As You Age
Power Walking For Beginners
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With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.
Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?
Strength Training for Women Over 50: 11 Best Moves
Photo Credit: Get Healthy U
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There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. Thesestrength training exercises are proven to get results for women over 50.
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