8 Simple Exercises for Seniors: Balance, Strength & Stability
Exercise is the number one way for the elderly to improve their balance and strength. With a simple routine, everyone should be able to stand tall and embrace independence and freedom when walking.
Read on for our list of 8 effective and simple exercises for seniors to improve their strength and stability today:
In This Article
8 Accessible Exercises for Seniors
1) Calf Stretches
For this exercise, you begin by positioning yourself near a clear wide wall. Place your right leg behind your left leg. Keeping your right heel on the floor, bend your left knee, holding this position for 15-30 seconds. Now switch legs so that you are bending your right knee and keep changing legs until you have done this 2-5 times for each leg.
2) Toe Lifts
Stand holding onto the back of a chair to help keep your balance. Slowly lift yourself as high up onto the tips of your toes as possible, staying there for a few seconds each time. Carefully lower back down and repeat this twenty times.
3) Walk the Line
Stand carefully on one side of a room and place your right foot in front of your left. Take a step forward, bringing your left heel to the front of your right toes. Repeat this until you have successfully crossed the room. Some seniors may need someone to hold their hand for added balance while they get used to doing this exercise.
4) Backward Leg Raises
Using the back of a chair or other tall and stable surface, lift a leg slowly backward while avoiding pointing your toes. For the most impact, you also do not want to bend your knee either. Lower your leg back down. Repeat this with the other leg until you have done this a total of fifteen times for each leg.
5) Side Leg Raise
Hold onto a chair stand with your feet shoulder-width apart. Stick your right leg to the side, lift it up into the air while keeping both your back straight and your head facing forwards. Be sure to keep your back straight even when lowering your leg back down. Now do the same thing with your left leg, repeating back and forth until you have completed it a total of ten to fifteen times per leg.
6) Shoulder Rolls
While either sitting or standing, (whichever is the most comfortable to you), relax your arms completely. Then roll your shoulders back until they are positioned at the top of their sockets, holding them there for a second before bringing them forward and down. Repeat this fifteen to twenty times.
7) Single Limb Stance
Holding onto the back of a chair or a nearby shelf stand with your feet shoulder-width apart. Slowly raise your left leg, bringing your knee towards your stomach, and hold it there. Then slowly lower your leg and switch, now doing it with the right leg instead. Keep doing this to build balance until you are able to hold this stance for one minute or more at a time.
8) Wall Pushups
To help you develop your strength, you can do this by placing your hands flat against a blank wall. While keeping your hands flat and your elbows bent at a ninety-degree angle, lower yourself towards the wall until your nose is almost touching it. Then slowly push yourself back until you are standing up straight. This should be done around twenty times.