Physical changes, such as a decrease in muscle mass and strength, are associated with getting older. Balance and strength exercises, cardio, strength training, and stretching can help slow it.

Staying active is important in older age when muscle mass and strength decline. Physical activity can help prevent this.

Being mobile, strong, and steady on your feet can help you stay independent, which can boost your confidence and well-being as you get older, and reduce your risk of falling.

Here are a few tips to help you get started:

  • Determine which leg is your dominant leg. Start each exercise with your nondominant side so that the other side will be easier.
  • Maintain good posture and form while you’re holding the position.
  • Focus your gaze on a fixed point straight ahead to maintain your balance.
  • If you have concerns with your balance in standing positions, try placing your feet slightly farther apart.
  • Bend your knees slightly. This prevents your knees from hyperextending, and it makes you more stable.
  • Distribute your weight evenly between both feet. Notice if you tend to put more weight on one foot or if your weight shifts forward or backward.
  • As your balance improves, you can experiment by closing one eye at a time, gazing up at the ceiling, or trying different arm positions.

You can do these exercises while wearing shoes or barefoot. Shoes may give you more grip and stability, while bare feet can help strengthen the muscles that stabilize your feet.

Use a yoga mat for padding and to reduce your chance of slipping. If possible, find someone who can supervise you and provide support.

Modify the poses as much as you need. Over time, you’ll increase your balance and be able to move on to more difficult variations and exercises.

Balance exercises

Rock the boat

Muscles worked: quads, core, hips

  1. Stand with your feet hip-distance apart.
  2. Lift your arms and extend them to the sides, or place them on your hips.
  3. Lift your left foot off the floor and bend your knee to bring your heel toward your bottom.
  4. Hold this position for up to 30 seconds.
  5. Then do the opposite side.
  6. Do each side 3 times (less is OK if you’re a beginner).

Weight shifts

Muscles worked: quads, calves

  1. Stand with your feet hip-width apart.
  2. Shift your weight onto your right foot.
  3. Raise your left foot.
  4. Hold this position for up to 30 seconds.
  5. Then do the opposite side.
  6. Do each side 3 times (less is OK if you’re a beginner).

Core exercises

Tightrope walk

Muscles worked: core, quads, calves

  1. Lift your arms and extend them out to the sides, or place them on your hips
  2. Walk in a straight line while focusing your gaze on a fixed point in the distance.
  3. Each time you raise your foot, pause with your foot in this raised position for 2 to 3 seconds (less is OK if you’re a beginner).
  4. Take 20 to 30 steps.

Flamingo stand

Muscles worked: core, calves, hips

  1. Shift your weight onto your right foot.
  2. Lift your left foot and extend your leg forward.
  3. Hold this position for 10 to 15 seconds (less is OK if you’re a beginner).
  4. Increase the difficulty by reaching your hands toward your extended foot.
  5. Return to the starting position and shake out your legs.
  6. Repeat 3 times. Then do the opposite side.

Posture exercise

Back leg raises

Muscles worked: lower back, glutes

  1. Place your hands on a wall or the back of a chair. Eventually, you may be able to do this exercise without one (like in the demonstration), but it’s recommended to start with a stable surface.
  2. Shift your weight onto your right foot.
  3. Slowly lift your left leg back and up as high as you can.
  4. Hold this position for 5 seconds (less is OK if you’re a beginner).
  5. Return to the starting position.
  6. Do 10 repetitions.
  7. Then do the opposite side.

Balance and strength exercises

Tree pose

Muscles worked: hip, calves, quads

  1. From standing, shift your weight onto your right foot.
  2. Position your left foot to the side with your heel lifted, or place the sole of your foot against your ankle, shin, or thigh. Avoid placing it on your knee.
  3. Place your hands in any comfortable position.
  4. Hold for up to 1 minute (less is OK if you’re a beginner).
  5. Then do the opposite side.

Heel-to-toe walk

Muscles worked: calves, quads

  1. Stand with your heels pressing into a wall.
  2. Place your left foot in front of your right foot.
  3. Touch your left heel to your right toes.
  4. Then place your right foot in front of your right foot.
  5. Touch your right heel to your left toes.
  6. Continue for 20 steps.

With a balance board

Forward and backward tilt

Muscles worked: calves, glutes, quads

  1. Stand with your feet on the outer edges of the balance board, one forward and one behind you.
  2. Shift your weight forward until the front of the board touches the floor.
  3. Hold this position for a few seconds.
  4. Then shift your weight backward until the back of the board touches the floor.
  5. Hold this position for a few seconds.
  6. Use slow, controlled movements to continue tilting back and forth for 1 minute (less is OK if you’re a beginner).

Single foot balance

Muscles worked: calves, hips

This exercise is similar to the flamingo stand but with a balance board.

  1. Stand with your right foot in the center of the board.
  2. Raise your left foot and raise your knee as high as you can.
  3. Hold this position for up to 30 seconds (less is OK if you’re a beginner).
  4. Then do the opposite side.
  5. Do each side 2 to 3 times or as you’re able.

With a walker or a chair

Marching

Muscles worked: hips, lower back, quads

You can also do this exercise from a seated position (if your walker has a seat).

  1. Stand with both hands on your walker.
  2. Lift your left knee as high as you can.
  3. Lower it and then lift your right knee.
  4. Alternate between sides for a total of 20 repetitions.

Heel-toe raises

Muscles worked: calves

  1. Stand with both hands on your walker or a chair.
  2. Raise both of your heels and balance on the balls of your feet for 3 seconds (less is OK if you’re a beginner).
  3. Then shift the weight onto your heels and raise your toes.
  4. Do 10 to 20 repetitions or as many repetitions as you’re able.

Balance exercises can help build strength and improve:

  • posture
  • stability
  • coordination

These benefits can reduce your chance of falling or bumping into things and causing an injury. You may not bounce back as quickly from an injury if you do have a fall, so it’s best to take preventive measures.

It’s important that older adults feel self-assured about their movement patterns so they don’t become anxious or fearful about falling.

Research from 2019 suggests that balance and coordination exercises may effectively improve the overall quality of life in older adults.

Along with the physical benefits such as enhanced stability, balance exercises may help improve mental functioning, including memory and spatial cognition.

The American Heart Association recommends getting at least 150 minutes of moderate aerobic activity weekly. If you’re new to exercise, focus on moving more than reaching this recommendation.

You can also set it as your goal to achieve over time.

If you need help making healthy changes

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Approach a balance exercise with caution. To prevent falls, use a chair or wall for extra support. 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 and eat before you do these exercises. This will help you feel more grounded, especially if you have any concerns with feeling dizzy or lightheaded.

If you’re new to fitness or have balance concerns, talk with your doctor before starting a new exercise program.

You should also talk with your doctor if you have any medical conditions or have had a stroke or heart attack.

Talk with a physical therapist if you’d like extra guidance. A physical therapist can develop a balance program for you and supervise you as you try out each exercise.

Having someone by your side may give you the motivation and confidence to try more advanced exercises.

They can ensure that you use good posture and get the most out of each movement. They can also encourage you to take breaks when needed.

It’s never too late to start an exercise program or improve your current one. You can improve your balance with walking, chair yoga, and tai chi, too.

Make a point to do some physical activity every day, even briefly. This way, you’ll be more likely to stick to your routine.

In addition to balance exercises, include strength training, cardio, and stretching in your routine. Be sure to follow a nutritious diet that helps support a moderate weight.

Most importantly, make a point of cultivating enjoyment while making these positive improvements to your life.

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