In North America, falls are one of the leading causes of injury and death among seniors. However, you don’t have to fall prey to slips and falls. By exercising, you can improve your balance and strength, so you can stand and feel more confident walking.
Exercise 1: Single Limb Stand
- Stand behind a stable, sturdy chair
- Lift your right foot and balance your left foot.
- Hold this position for as long as possible, then switch feet.
- The goal should be to stand on one foot without standing on the chair and hold this pose for up to one minute.
Exercise 2: Heel-to-toe walking
- Place your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot.
- Move your left foot in front of your right, putting your weight on your heel.
- Then shift your weight to your toes.
- Repeat the step with your left foot. Walk this way for 20 steps.
Exercise 3: Turnaround
- Stand with your feet apart so that the space between them is the same width as your hips.
- Make sure both feet are firmly planted on the ground.
- Stand up straight with your head level.
- Next, transfer your weight to your right foot and slowly lift your left leg off the ground.
- Hold this position for as long as possible (but no longer than 30 seconds).
- Slowly return your foot to the ground, then transfer your weight to that foot.
- Slowly lift your opposite leg
- Start by doing this balance exercise five times per side, then progress to more reps.
Exercise 4: Clock Stretch
- You will need a chair for this exercise.
- Imagine that you are standing in the center of a clock. Number 12 is directly in front of you and number 6 is right behind you.
- Hold the chair with your left hand.
- Lift your right leg and extend your right arm so that it is pointing toward number 12.
- Next, point your arm toward number three, and finally, point it behind you toward number 6.
- Bring your arm back to number three, then to number 12.
- Look straight ahead the whole time.
- Repeat this exercise twice on each side.
Exercise 5: Back leg raise
- This strength training exercise for seniors makes the buttocks and lower back stronger.
- Stand behind a chair.
- Slowly lift your right leg back – don’t bend your knees or point your toes.
- Hold this position for a second, then slowly bring your leg back down.
- Repeat this 10 to 15 times per leg.
Exercise 6: Single Limb Stand with Arms
- This balance exercise for seniors improves your physical coordination.
- Stand with your feet together and your arms by a chair.
- Lift your left hand over your head.
- Then slowly lift your left foot off the ground.
- Hold this position for ten seconds.
- Repeat the same action on your right side.
Exercise 7: Side leg raises
- You will need a chair for this exercise to improve balance.
- Stand behind the chair with your feet slightly apart.
- Slowly lift your right leg to the side.
- Keep your back straight, toe facing forward and look straight ahead.
- Slowly lower your right leg.
- Repeat this exercise ten to 15 times per leg.
Exercise 8: Balance stick
This balance exercise for seniors can be done in a sitting position. You will need a cane or some kind of stick. A broom can also be used; just remove the head of the broom before starting.
Hold the stick flat on the palm of your hand. The goal of this exercise is to keep the stick straight for as long as possible. Switch hands to work on your balance skills on both sides of your body.
Exercise 9: Wall push-ups
As long as you have a wall, you can do this strength training exercise for seniors.
Stand one arm’s length in front of an empty wall, free of paintings, decorations, windows or doors. Lean forward slightly and place your palms flat on the wall at shoulder height and width. Keep your feet planted on the ground as you slowly move your body toward the wall. Gently push yourself back so that your arms are straight. Repeat 20 times.
Exercise 10: Military march in place
The military march is a great balance exercise for seniors. If you need to hold on to something, do this exercise in front of a counter.
Stand with your right knee raised as high as possible. Lower it, then lift the left leg. Lift and lower
Exercise 11: Toe Lift
This strength training exercise for seniors also improves balance. You will need a chair or a counter.
Stand up straight and lift your arms in front of you. Stand up on your toes as high as you can, then lower yourself gently. Don’t lean forward too much on the chair or counter. Lift and lower yourself 20 times.
Exercise 12: Shoulder rolls
This is a simple exercise for seniors. You can do it sitting or standing.
Roulez doucement vos épaules jusqu’au plafond, puis vers l’arrière et vers le bas. Ensuite, faites la même chose, mais roulez-les vers l’avant puis vers le bas.
Exercise 13: Hand and finger exercises
The following exercises are designed to improve flexibility. You do not need to be standing to do them.
In the first exercise, pretend there is a wall in front of you. Your fingers will climb the wall until they are above your head. While holding your arms above your head, wiggle your fingers for 10 seconds. Then gradually lower them back down.
During the second exercise, touch your hands behind your back. Try to catch your left hand with your right hand behind your back. Hold this position for 10 seconds, then try with your other arm.
Exercise 14: Calf Stretch
These strength training exercises for seniors can be done sitting or standing.
To do calf stretches while standing, find an empty wall. Stand facing the wall with your hands resting on the wall at eye level. Place your left leg behind your right leg. Keep your left heel on the floor and bend your right knee. Hold the stretch for 15 to 30 seconds. Repeat two to four times per leg.
If you want to stretch your calves while sitting, you will need a towel. Sit on the floor with your legs straight. Wrap the towel around the bottom of your right foot, holding both ends. Pull the towel toward you while keeping your knee straight and hold for 15 to 30 seconds. Repeat two to four times per leg.
- You will need a chair
