Improving Strength & Balance in Seniors (8 Easy Exercises)

Age negatively impacts our muscular strength and balance, leading to falls. Indeed, according to the National Council of Aging, falling is a leading cause of injury and death among seniors.
But it doesn’t have to be. Dr. Howard LeWine of Harvard Health Publishing has written about the growing importance of regular exercise among those 60 and older to help combat those impacts. And one study concluded that regular exercise reduced the likelihood of falling by 23% among the elderly.
Those seniors living in retirement homes have the advantage of experienced caregivers, but everyone wants an independent life filled with dignity and purpose. That’s why we have outlined these simple exercises. Whether you try them alone or with the help of a caregiver, they will increase your strength and balance, thus reducing your likelihood of falls and subsequent injuries.

8 Exercises for Seniors to Improve Their Strength and Balance

While it’s perfectly alright to ask for help from caregivers and family, It can get frustrating to constantly depend on others to assist you in your daily activities. And falls can have serious health implications that reduce your mobility. These exercises don’t require much effort and will help develop better strength and balance.

1. Walking Heel to Toe

Walking heel to toe strengthens your legs and prevents falling. Begin by putting your right foot directly in front of the left while holding the back of a chair. Ensure that the heel of your right foot touches the top of your left toes. Then, slowly move your left foot in front of the right by applying your weight to your heel. Then, do the same thing but apply pressure on your toes. Repeat with your left foot and try walking like this for 20 steps.

2. Rock the Boat

This is a good exercise for improving your cardiovascular system, regulating blood flow, and developing balance.
First, stand with your legs hip-width apart. Make sure your feet are firmly pressed to the ground. (For increased confidence, ask your caregiver for help.) Stand straight with your head level and then transfer your weight onto your right foot. Very slowly lift your left leg and hold that position as long as possible (no longer than 30 seconds).
Make sure you have assistance the first few times and don’t overdo it.

3. Back Leg Raises

You will need a chair for this exercise. Stand behind it and slowly lift your right leg straight back. Do not bend your knees or point your toes. Hold that position for one second and then gently bring your leg back down. Repeat this 10-15 times per leg.
This is an excellent strength-training exercise for your lower half, with regular practice strengthening your legs and improving your balance.

4. Hand and Finger Exercises

The best part of this exercise is that you can do it anywhere. Simple and effective, it helps to relieve pain and is a great way to build strength.
To do this exercise, make a fist that’s not too tight, wrapping your thumb over your fingers. Hold for 30-60 seconds, then slowly release your fingers wide. Repeat with both hands.

5. Shoulder Rolls

Shoulder rolls are extremely easy and can be done while standing or seated.
In this exercise, the shoulder muscles are stretched to strengthen the area. Rotate your shoulders gently up to the ceiling; bring them down the same way. Repeat, but roll them forward and then down. This repeated movement will reduce muscle stiffness and increase elasticity, thereby reducing pain.

6. Marching in Place

Simple and effective, marching in place is a great way to improve your balance. Just make sure you hold onto something when you do it. Try doing this beside a table, with one hand touching it for support.
Stand up straight while lifting your right knee as high as you can, then your left. Repeat with both your legs 20 times each.

7. Clock Reach

You need a chair for this exercise. Imagine that you’re standing in the centre of a clock, where the number 12 is directly in front of you and the number 6 is behind. Make sure you’re holding the chair with your left hand. Lift your right leg and extend your right arm so it’s pointing to the number 12.
Next, point your arm at number 3 and finally point it at number 6 which will be behind you. Slowly, bring your arm back to the number 3 position and finally back to number 12. Make sure you are looking straight ahead the whole time. Repeat this exercise twice on each side.
If you find it difficult to follow, ask for assistance.

8. Single Limb Stance

This is a simple balance exercise for seniors that is easy to follow and practice regularly.
Make sure you’re holding something firm like a chair or a table when you try this. Stand behind the chair and hold onto the back of it. Lift your right foot and balance on your left foot. Hold that position as long as you can before switching feet.
The objective of this exercise is for you to be able to hold this position without the support of a chair. Please note: get assistance from your caregiver if need be.
Falls and slips do not have to dictate your life. These simple exercises will help you build strength and balance. Don’t expect overnight results. Remember: it’s okay to ask for help when trying something new and consult your doctor before embarking on a new exercise regime. If you live in a retirement home, ask your caregiver to arrange for fun group activities and introduce these exercises in the warm-up session.