Balance Exercises for Seniors: What Really Improves Stability?

One of the best balance exercises for seniors is the tandem stance or tandem walk. Other effective balance exercises include single-leg stands, sit-to-stands, gentle strength training, and tai chi.

The CDC reports that falls are the leading cause of injury for adults aged 65 and older. Millions of seniors suffer from these experiences, which can be painful and traumatic. But what's shocking is that most of these falls are preventable, meaning that they don't have to go through these awful experiences.

This is possible by being proactive, and part of fall prevention for older adults in Kingwood, TX, should be working on balance. After all, if you're sturdy on your feet, it's harder to fall over.

So, what balance exercises for seniors should you focus on to strengthen yourself?

Can Balance Be Restored in the Elderly?

First things first: can balance even be restored in the elderly? Fortunately, yes! In fact, it can be significantly improved, and even partially or fully restored.

This is possible through the right combination of exercises and lifestyle habits. 

What Is the Best Exercise To Improve Balance in the Elderly?

One of the best exercises for improving balance in older adults is the tandem stance or tandem walk (also known as the heel-to-toe stance or walk). This is where you place the heel of one foot directly in front of the toes of the other. You can either stand still or walk forward.

Either way, this exercise can significantly strengthen stabilizing muscles.

Here are some other exercises you can do as part of fall prevention for older adults.

Single-Leg Stands

Single-leg stands directly strengthen the muscles responsible for stability, and they help improve coordination and proprioception too. You'll train:

• Ankle stabilizers
• Calves
• Quadriceps
• Glutes
• Core

It's simple to do this exercise; simply stand on one foot. If needed, you can hold onto a counter or a sturdy chair for support. Over time, you can reduce reliance on support and also increase the duration of each hold.

Even if you only do single-leg stands 10-15 minutes a day, you'll still get noticeable improvements within a few weeks.

Sit-to-Stands

Sit-to-stands can help with everyday movements, such as rising from a chair, getting out of bed, or even standing up after a fall. This exercise strengthens the:

• Quadriceps
• Glutes
• Hamstrings
• Core

To begin, sit in a chair, and stand up without using your hands for support (if possible). Then, slowly sit back down. The key is to use slow and controlled movement since it improves joint stability and builds muscle memory for safer transfers in the future.

You can progress by doing any of the following:

• Increasing repetitions
• Lowering the chair height
• Adding light hand weights

Gentle Strength Training

Gentle strength training is amazing for balance since you'll get stronger muscles that:

• Support joints
• Stabilize posture
• Improve overall mobility

As the name implies, you don't have to overexert yourself. You'll do low-impact exercises by using resistance bands, light dumbbells, or bodyweight movements. They'll target the legs, hips, core, and lower back.

What's great about strength training is that you can switch things up often. Examples of exercises include:

• Mini-squats
• Heel raises
• Hip abductions
• Resistance-band rows

You can do just 20-minute sessions two to three times per week, and you'll see significant improvements.

Tai Chi

Tai chi is one of the most effective full-body exercises for mobility and balance training in seniors. There are slow and deliberate movements that emphasize:

• Weight shifting
• Posture alignment
• Controlled stepping

Through this practice, you can also strengthen your legs and core without excess stress on your joints. In addition, tai chi can help with mental health by providing focus and relaxation, as well as controlled breathing.

Frequently Asked Questions (FAQs)

How Long Should a 70-Year-Old Be Able To Balance on One Foot?

A healthy 70-year-old should be able to balance on one foot for 5-15 seconds. However, factors that may impact this time include:

• Overall fitness
• Strength
• Mobility

In general, active aging in Texas can help, as seniors who regularly exercise may be able to balance on one foot for 20 seconds or longer, while those with limited activity or underlying health conditions may struggle to reach even a few seconds.

Balance times will naturally decrease with age since there are changes in muscle mass, reaction time, and joint stability. The good news is that you can do exercises to improve your balance over several weeks.

What Is the Main Cause of Balance Problems in the Elderly?

The main cause of balance problems in the elderly is age-related decline in the body's sensory and musculoskeletal systems. In particular, these are affected:

• Inner ear (vestibular system)
• Vision
• Proprioception

When these things weaken, your brain doesn't get accurate information about your body position, so balance is more challenging. Muscle loss doesn't help either.

At What Age Does Balance Generally Begin To Deteriorate?

Typically, balance begins to deteriorate around age 50. The good news is that most older adults don't really notice a difference until their 60s or early 70s.

Age does play a role in this deterioration, but lifestyle factors actually have more of an impact on how quickly your balance worsens. In general, sedentary adults often experience earlier and more noticeable declines. Other things that can accelerate the process are:

• Hormonal changes
• Chronic health conditions
• Certain medications

Try These Balance Exercises for Seniors

It's important to focus on senior fitness in Kingwood, TX, and you should invest time in balance exercises for seniors. These can strengthen key muscles needed for stability, and in turn, you can lower your fall risk.

If you move to a nice senior living community like Cypress Woods Senior Living, you'll have access to gentle movement programs that can help with balance. Not only will you learn useful exercises, but you can also socialize with other residents while doing so.

Would you like to schedule a tour of a senior living community in Kingwood, TX? Then get in touch with us today. Cypress Woods Senior Living has a senior fitness center where residents can take classes tailored to older adults.