Balance Exercises For Seniors

According to Centers for Disease Control and Prevention, falls are the No. 1 cause of death for men and women 65 years and older. The number of cases has increased 55 percent from 1993 to 2003. Therefore, balance training is one of the major factors in preventing falls for seniors and must be a part of any exercise program.

Balance training doesn't always mean that you exercise by standing on one leg or on a balance apparatus (wobble boards, BOSU). The purpose of balance training is to maintain your center of gravity while moving in different directions. It also works on balancing the strength and flexibility of your left and right sides of your body.
Older adults who want to improve strength, flexibility and balance must have the proper guidance from a qualified exercise professional and the right strategy to progress in their training.

Standing Chop

The standing chop requires you to use a standing cable column machine with a rope or a rubber tubing attached to a wall hook or cable hook. The chop movement uses all of your core muscles (trunk, hips, spine) and balances the left and right sides of the core.
Set the height of the cable one foot above your head. Stand with your feet shoulder-width apart and your toes pointing forward. Face your right shoulder to the handles (or rope) and grab them. Then pull the resistance diagonally toward your chest and push it to your left hip. Pause for one second and reverse the movement back to the start position.
Do six to eight repetitions per side for two to three sets. If one side is more challenging than the other, do another set on that side. If you can do more than eight reps with no difficulty, increase the resistance. If you can't do more than six reps, use less resistance. This applies to all exercises.

Standing Lift

The movement of the standing lift is the opposite of the chop. The major difference is that you move against gravity, which requires more work. Start with a lower resistance than the chop and gradually increase it as you get stronger and more balanced.
Set the cable height to the lowest setting. Pull the resistance from your right hip diagonally to your heart and pull to the left top of your head. Pause for one second and reverse the movement to the start position.

Stride X

Stride X trains coordination of upper body stability and flexibility with lower body stability. Stand with your right leg in front of the other and point your toes forward. Reach your left arm diagonally up and across your body as far as you can without moving your head and torso. Swing your arm down and do the same with your right arm. Repeat the pattern for 10 to 20 swings and switch legs.