Balance exercises for seniors to help improve stability

As we age, physical activity becomes an increasingly important part of a confident and independent lifestyle.¹

Specifically, balance exercise for senior individuals supports the natural alignment of the body and can help improve posture, stability and coordination, reducing the risk of falls and injuries, which themselves can become more serious as we age. For seniors, exercises to improve balance also improve flexibility and can reduce the risk of some health conditions.²

Balance exercises for seniors to maintain stability

Studies have found that those who did balance exercises for older adults for 6 weeks enhanced their balance control and improved coordination, leg strength and ankle mobility.³

Research also points to the effectiveness of coordination and balancing exercises for seniors in improving the overall quality of life in older adults. Along with the physical benefits such as enhanced stability, balance exercises for older adults may help improve mental function, including memory and spatial cognition.⁴

According to Healthline, the most common reasons why older adults lose stability

Along with chronic illness, the following conditions may cause balance concerns:⁵

• arthritis
• migraine
• cardiovascular disease
• vision impairment
• medication side effects

Things to know before beginning stability exercise

• Use a chair or wall for extra support and to prevent falls.
• Start with the easiest exercises and gradually move on to those that are more challenging.
• Sit down and take a break when needed.
• Drink plenty of water.
• Consider eating lightly before exercising if there are concerns about feeling dizzy or lightheaded.
• Talk to a doctor before beginning any new exercise program.

When to consult a professional

A physical therapist (PT) can develop a balance program specifically for someone and provide extra guidance on posture and form. Consider consulting a PT initially to ensure getting the most benefit from an exercise program. One may prefer to work with a PT regularly, as they can provide motivation and encourage taking breaks, as needed.

3 exercises for seniors for balance

Beginner balance exercises for seniors

Heel-to-toe walk and tightrope walk⁴

Benefits: Improved balance, posture and core strength.

Great for: Those just getting started with balance exercises for senior individuals.

Difficulty: Easy.

Sets/Repetitions: Work up to 2-3 sets, 3 times per week.

Time: 2 minutes per set.

Steps for heel-to-toe walk:

1. Stand next to a wall and press the heels into the wall.
2. Start by putting the left foot in front of your right foot.
3. Place the left heel up against your right toes.
4. Then change positions by putting the right foot in front of the left foot.
5. Place the right heel up against your left toes.
6. Continue for up to 20 steps.

Steps for tightrope walk:

1. Extend the arms out straight on both sides of your body.
2. Begin walking in a straight line. Maintain a straight posture by looking ahead at a stationery object in front.
3. When raising a foot, pause for 2-3 seconds with the foot in the raised position.
4. Take 20-30 steps.

Intermediate balance exercises for seniors

Weight shifts and flamingo stand⁵

Benefits: Improved balance, posture and core strength.

Great for: Seniors ready to progress from beginner exercises.

Difficulty: Moderate.

Equipment: A wall or chair.

Sets/Repetitions: Try for 2-3 sets, 3 times per week.

Time: 3 minutes per set.

Steps for weight shifts:

1. Begin by standing with the feet hip-width apart.
2. Place your weight onto the right foot and lift up the left foot.
3. If needed, put a hand on a wall or chair to keep balance and try to maintain this position for up to 30 seconds.
4. Then do the other side.
5. Do each side 3 times.

Steps for flamingo stand:

1. Begin by placing weight onto the right foot, then lift the left foot and extend the leg forward.
2. Try holding this position for 10- 15 seconds.
3. Difficulty can be increased by reaching hands toward the extended foot.
4. Then, return to the starting position and shake out the legs.
5. Repeat 3 times before doing the other side.

Advanced balance exercises for seniors

Rock the boat and back leg raises⁶

Benefits: Strengthens low back and glutes to support good posture.

Great for: Seniors ready to progress from the intermediate exercises (above).

Difficulty: Challenging.

Equipment: A wall or chair.

Sets/Repetitions: Aim for 2-3 sets, 3 times per week.

Time: 5 minutes per set.

Steps for rock the boat:

1. Begin by standing with feet hip-width apart.
2. Extend arms out straight on both sides of the body.
3. Pick the left foot off the floor, then bend the knees to bring the heel toward the bottom.
4. Put the hand on a wall or chair to maintain balance and try holding this position for up to 30 seconds.
5. Then do the other side.
6. Do each side 3 times.

Steps for back leg raises:

1. Begin by placing hands on a wall or the back of a chair.
2. Place weight onto the right foot and lift the leg back and up as high as possible.
3. Try holding this position for 5 seconds.
4. Return to the starting position.
5. Repeat 10 times.
6. Then do the other side.

Share these balance exercises for seniors with others to support them in maintaining health and may help reduce the risk of falls.

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If you need to enroll in Medicare Advantage or change your plan outside of the usual Medicare Annual Election Period, a Special Election Period (SEP) could be the answer. For information on eligibility, visit Humana’s Special Enrollment Period page.

Go365 is a well-being and rewards program for many Humana Medicare Advantage members. To learn more about Humana Medicare Advantage, call to speak with a licensed Humana sales agent at 1-844-321-5843 (TTY:711), Monday – Friday, 8 a.m. – 8 p.m. local time or visit humana.com/Medicare.

Sources:

¹"Maintaining mobility and preventing disability are key to living independently as we age,” National Institute on Aging, last accessed June 16, 2022, https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age.

²“Best Balance Exercises for Seniors,” WebMD, last accessed May 20, 2022, https://www.webmd.com/healthy-aging/best-balance-exercises-for-seniors#1.

³“Best Balance Exercises for Seniors.”

⁴Emily Cronkleton, “11 Balance Exercises for Seniors,” Healthline, last accessed May 20, 2022, https://www.healthline.com/health/exercise-fitness/balance-exercises-for-seniors#balance-tips.

⁵Cronkleton, “11 Balance Exercises for Seniors.”

⁶Cronkleton, “11 Balance Exercises for Seniors.”

⁷Cronkleton, “11 Balance Exercises for Seniors.”

⁸Cronkleton, “11 Balance Exercises for Seniors.”

This information is provided for educational purposes only. It is not to be used for medical advice, diagnosis or treatment. Consult your healthcare provider if you have questions or concerns.

Consult your doctor before beginning any new diet or exercise regimen.

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