The Best Balance Exercises for Seniors
As you get older, you may experience problems with your sense of balance. This is usually because the older we get, the more prone we are to disturbances in our inner ear. However, with a few balance exercises for seniors, you can improve your stability and decrease the risk of fall injuries.
Why Should You Practice Balance Exercises?
Good balance is important for maintaining a proper posture so you can move around freely without falling. With good balance, you will be able to walk without staggering, get up from a chair without falling, climb stairs without tripping and bend over without feeling dizzy. Without proper balance, you will be more prone to trips and falls that can result in serious injuries. As you know, injuries in old age heal much slower so it’s better to be safe, than sorry.
The Top Balance Exercises for Seniors
The first step to improving your balance is performing weight shifts. Firstly, stand with your feet waist-width apart and distribute your weight equally on both legs. Then shift your weight to your right leg and slowly lift your left leg. When lifting your left leg, don’t bend your knee. Hold the posture for as long as you can before you repeat the exercise on your left leg.
After you have practiced the weight shift exercise, move on to single-leg balance. Firstly, stand with your feet waist-width apart and distribute your weight equally on both legs, with your hands on your hips. Then lift your left leg slowly and bend back at the knee. Hold your posture for as long as you can, then repeat the exercise with your other leg. To make it more challenging, try to balance on one leg standing on an unstable surface, such as a pillow or a mattress.
Repeat all the above balance exercises for seniors with the addition of weights in each hand. Remember to start off with light weights before you move on to heavier ones. To prevent injury, stretch your muscles before performing this exercise.
Due to the relaxed and subtle movements of Tai Chi, it is strongly recommended as a balance exercise for seniors. As older people are prone to injuries because of their fragile bones and poor balance, they cannot perform high endurance activities, such as running or cycling. This is why Tai Chi is an excellent option as a balance exercise for seniors. While the balance exercises for seniors mentioned above are equally beneficial, Tai Chi will improve muscle strength and become a fitness routine for you.