According to the National Institute on Aging, more than one third of seniors fall every year. Falls are serious events for older individuals, and performing balance exercises can help you maintain your stability. Always have a strong support nearby that you can grasp if you lose your balance when performing these exercises. Additionally, it's important to talk with your health care provider before starting an exercise program.
Standing On One Foot
Stand behind a sturdy chair and, while holding the back of the chair, stand on one foot for up to 10 seconds. Repeat this 10 to 15 times, then switch and perform the same exercise on the other foot. If it's safe, challenge yourself by only holding on to the chair with one hand, or releasing both hands from the chair if your balance is good.
The Balance Walk
Hold both arms directly out at the shoulders. Pick something straight ahead to focus on, and begin walking. However, after you lift your back leg with each step to move forward, pause for one second and balance before planting your foot and picking up the other foot. Try about 20 steps this way.
Heel Raises
With a support nearby to help you if you become unstable, stand with both feet planted on the ground, spread apart a bit. Slowly lift your heels until you are standing on tiptoe. Hold this position for two seconds, then slowly lower yourself down. Repeat this exercise five to 10 times.
Side Stepping Over Object
Place a low object on the ground, such as a couple of books stacked together. Stand next to the object, then carefully step over it sideways. Repeat several times in each direction.
Weight Shifts
Standing with your legs spread apart a bit, slowly shift your weight to one side until you lift your foot off the floor. Have support nearby, and try to maintain this position for up to 30 seconds, then repeat on the other side. You will be able to increase the number of these exercises you perform as your balance improves.
Side Lateral Raise
Stand comfortably with your legs spread apart. Hold a weight in one hand, or perform the exercise without a weight. Raise your arm straight out at shoulder length, then lift your leg on the same side up. Hold this position for up to 30 seconds, then repeat on the other side.
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