When we were younger, we took our ability to balance for granted. But as we’ve aged, and keeping our balance has become more challenging, we have come to realize how vital good balance is to stand, walk, get out of a chair, tie your shoes, or reach for something on a shelf.
Implementing balance exercises for seniors into your routine can help restore any balance issues. Even if you don’t have any problems now, why not begin an exercise program to help prevent any in the future? And if you do have balance issues, the exercises below can help you become more steady on your feet.
How Do We Balance?
The acts of standing and walking are more complex activities than most people recognize, especially for seniors. A lot of things have to work correctly to make these acts appear easy and fluid including:
- Vision; particularly depth perception
- Sensory feedback from the joints to the brain
- Flexibility
- Muscle strength
- The inner ear, which perceives motion and direction
Reasons to Perform Balance Exercises
Balance exercises can aid in the following areas:
Body awareness. This is your ability to orient yourself in your surroundings. When it diminishes, it is a result of the brain not supplying quick and precise information about where we are in a given space. It may cause you to have trouble standing on one foot, walking in a straight line, or bumping into things.
Muscle mass and joint stability. Since falls are the leading cause of injury in people 65 and older, joint health and strength are extremely important. As we age, we lose muscle mass, which means we also begin to lose our ability to react quickly if we stumble over something or otherwise lose our balance.
Joints stiffen with age, which limits their range of movement. The ability to move your joints is important for the body to maintain its balance. Balance training and exercises can improve both muscle and joint health.
Reaction time. Balance training can also improve reaction time, by giving the body and brain practice in recovering and orienting itself to avoid falls.
Coordination. Balance requires various functions of our bodies to work together. By practicing balance exercise, seniors can improve the communication and cooperation between these functions.
Balance exercises for seniors can facilitate recovery from issues caused by a stroke. This will also help prevent future injury caused by a fall.
Balance exercises are considered one of the best ways to alleviate back pain. If you are recovering from a back injury or experiencing back pain, with your physician’s approval, you can begin doing exercises that emphasize balance to ease the pain and help prevent future injuries.
Balance exercises can also provide support to painful joints afflicted by arthritis.
Try These Balance Exercises for Seniors
Balancing exercises strengthen muscles, including your arms, legs, glutes, back, and core, which serve to keep you safely upright. Recommended exercises include:
- Standing on one leg
- Walking heel-to-toe
- Standing up from a seated position without using your hands
- Using balance boards
- Some forms of yoga
- Tai chi
If you are new to balance exercises for seniors, you should use a sturdy chair (not one with wheels!) or a wall to support yourself when needed.
You can practice your balance exercises every day if you want, but these exercises should be conducted at least three days a week. The intensity level is moderate and the movements are low-impact. It requires no equipment, and can be performed in your home or outdoors.
SilverSneakers provides balance training videos recommended for seniors.
Note: Before beginning any new exercise program, please consult with your physician first.
Some Medications Affect Balance
If you take a variety of medications (as many senior adults do), you need to be aware that some medications, either by themselves or in combination with other medications, can adversely affect your balance.
Examples are medications that cause blurred vision, dizziness, impaired alertness and judgement, low blood pressure, low glucose levels, delirium or issues that affect the inner ear.
The list of these medications is long, which is another reason to consult your doctor if you are experiencing balance challenges. A medication review would be a strong recommendation.
