As you age, certain physical capabilities may begin to deteriorate. One of the main skills that many seniors struggle with is the ability to balance. According to VU University Amsterdam, tripping and losing balance is a frequent cause of injuries among seniors. Balance exercises may improve your ability to balance and prevent falls and trips. Mastering basic balance exercises is essential before you perform advanced balance exercises.
Heel-to-Toe
The heel-to-toe is an advanced balance exercise for seniors that can help you maintain your center of gravity over your ankles, according to Eldergym. If you initially have difficulty maintaining your balance in this exercise, you can hold on to a long, sturdy surface, such as a kitchen counter or table. Imagine a straight line on the floor in front of you. Step one foot in front of the other, first placing your heel on the floor followed by your toes. Continue to walk like this until you run out of room.
Closed-Eyes, Single-Leg Balance
This balance exercise is an advanced version of the single-leg balance. Have a chair nearby for support if needed. Stand with your feet hip-width apart. Slowly raise one leg off the ground, bending your knee and holding the thigh with both hands. Close your eyes. If you start to wobble, use the chair for support or open your eyes and lower your leg to the ground. See how long you can hold this pose. Perform this exercise on both legs.
Body Circles
The body circle exercise resembles the movements you'd make when using a hula hoop. Stand with your feet hip-width apart. Relax your hands by your sides. Slowly start making clockwise circles with your body. Pretend you are tracing a circle on the floor with your hips. Gradually make the circles larger. Reverse the motion and perform the same motion in a counter-clockwise direction.
Knee Marching
Knee marching not only improves your balance, it also helps to strengthen and tone your leg muscles. Have a chair or another sturdy, hip-height surface nearby for support, such as a table. Stand with your feet together and your arms relaxed by your sides. Raise one knee up, bending it to a 90-degree angle with the floor. Lower the leg down and repeat this motion on the opposite leg. Try to maintain a steady tempo, as though you are marching in a parade. Hold on to the chair while performing this exercise if you feel unsteady. Repeat this exercise 20 times, alternating legs after each leg lift.
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