Balance Exercises for Seniors

Balance is indispensable for several activities that we perform as human beings. Balance is a person’s ability to distribute their weight evenly, allowing them to remain upright and steady. It is the ability to maintain the equilibrium or center of gravity while standing, moving, and performing other activities. Although several people consider balance natural and take it for granted, its absence can lead to accidents and reduced quality of life. Balance plays an essential role in our daily lives.

Despite the dire importance of balance in our lives, it decreases as we grow older due to several factors. This decline in balance function puts older people at risk of injuries and even death from falls and balance-related accidents. Statistics reveal that around North America and Canada, fall accidents are the leading cause of injury and death for senior citizens. While balance declines with age, some exercises in South Scottsdale can help to improve balance function in senior citizens. In this article, we will examine the significance of balance, explore various balance exercises for seniors, and discuss the benefits of improving your balance at FYZICAL South Scottsdale.

Factors That Affect Balance in Seniors

The following are factors that affect the balance function in seniors:

• Age: This is one of the leading causes of declining balance function in senior citizens. As we grow older, we may experience a loss of sensory elements and a reduced ability to integrate information and issue motor commands. As a result, several seniors may lose their balance function during their golden years.
• Medications: Some golden-agers may use medications frequently due to their old age. Some of these medications may have side effects that complicate your balance function. Side effects such as dizziness can contribute to the decline of balance function in seniors. 
• Neurological conditions: Brain conditions such as Parkinson’s disease, multiple sclerosis, etc, put senior citizens at a greater risk of losing their balance function. These neurological conditions slowly disrupt how the brain communicates with the nervous system, leading to some decline in balance.
• Circulatory issues: As you grow older, your body may not be able to pump blood as efficiently as it used to, thereby slowing the flow of blood to your brain, muscles, and other organs. This lack of circulation may cause you to lose your balance function occasionally.

Other factors that may affect balance in seniors include underlying health conditions such as low blood sugar, stroke, low iron levels, arthritis, visual impairment, sudden changes in blood pressure, etc. Regardless of the factors affecting the balance function, there are several easy balance exercises for seniors that improve and maintain balance function.

Types of Balance Exercises

There are two main types of balance exercises. These include:

Static Balance Exercises

Static balance is a person’s ability to maintain a fixed position without moving or falling. It is a determining factor in functional fitness, and you need it to perform daily activities such as standing, picking up objects, etc. Static balance exercises require a person to hold a stance without swaying or stumbling. These exercises use the muscles and core to keep the body upright and centered. You can perform static balance exercises with or without special equipment.

Static balance exercises are beneficial to older people and adults with balance disorders. They include beginner balance exercises that help seniors improve their balance function with little to no risk.

Dynamic Balance Exercises

Dynamic balance is a person’s ability to maintain stability while moving (walking, running, jumping, or performing other activities). This type of balance is essential to carry out daily activities without fear of accident. Dynamic balance ensures senior citizens can stay upright and avoid falls even when walking on uneven terrains and performing other activities. 

Dynamic Balance Exercises focus on improving one’s stability, coordination, and agility in motion. These exercises are advanced balance exercises for seniors as they are required to perform controlled movement while maintaining balance. Dynamic balance requires strength and balance exercises for seniors to be improved and maintained.

Balance Exercises for Seniors at Home

The following is a list of the best balance exercises for seniors:

Single Leg Stance

If seniors find it challenging to maintain balance while walking, this simple exercise is for them. The aim is simple- standing on one leg without losing balance. You can perform the single-leg stance using the following steps:

• Seniors should stand on an even surface in a safe, well-lit area with their feet shoulder-width apart.
• Watch them and ensure their back is straight and head level to distribute weight evenly between both legs.
• Now, they can shift body weight to one leg as they lift the other, bend it at the knee, and raise the foot.
• Seniors should maintain this position for 30 seconds and repeat with the other leg.

Tree Pose

The tree pose is a popular free balance exercise for seniors. It is originally a yoga pose known as Vrksasana in Sanskrit. However, it is beginner-friendly, and seniors perform it to increase balance and coordination. The following is a step-by-step guide that teaches how to perform a tree pose:

• Stand with your feet together and keep your arms by your side.
• Shift your weight to one leg and lift the other off the ground.
• Bend the knee of the lifted leg and place the sole of its foot on the inner thigh of the other leg above the knee. 
• While keeping your back straight and your shoulders relaxed, press the foot of your lifted leg into the thigh of the other leg to create a lock.
• Raise your arms over your head and keep your palms in a prayer position.
• To keep your balance, gaze at a fixed object in front.
• Hold this pose for about 20-30 seconds. 
• Lower the lifted leg to the ground after the designated time.
• Repeat the process with your other leg.

Heel-to-toe Walk

The heel-to-toe walk, also known as the tandem walk, strengthens the legs and makes for one of the best balance exercises for seniors. It is one of the most easy dynamic exercises to improve balance for seniors. The following steps explain how you can perform a heel-to-toe walk:

• Stand beside a wall with your heels pressing into the wall.
• Position your left foot in front of your right foot like you are walking on a tightrope.
• Touch the heel of your left foot with your right toes.
• Repeat this step with your other leg until you have completed about 20 steps.

Side Step

This dynamic exercise for balance for seniors targets the legs, hips, and core muscles. The side step exercise helps to improve balance, coordination, and agility. The following is a step-by-step guide that teaches how to perform the side-step exercise:

• Stand tall with your back straight and core engaged.
• Step to the side with your right foot, keeping your left foot firmly rooted to the ground.
• Shift your weight to the right foot and bend the knee slightly.
• Return to the starting position by bringing your left foot to meet the right foot.
• Repeat the process by stepping with your left foot and returning to the starting position with your right foot.
• Continue side-stepping for about 30 to 60 seconds while maintaining balance comfortably.

Step-Up

The step-up is another dynamic standing balance exercise for seniors. It is similar to walking up a staircase, hiking, and other activities we carry out in real life. The following is a step-by-step guide that teaches how to perform the step-up exercise:

• Stand with a box, step, or any elevated surface ahead of you. 
• Step up onto the box, step, or higher surface.
• While keeping your elevated leg up, bring your other leg up to join it.
• Step down and return to your starting position.
• Repeat with your other leg for as long as you can.

Guidelines for Balance and Strength Exercises for Seniors

The following are guidelines that senior citizens must follow while performing balance exercises to prevent accidents:

• Start as slowly as possible. Increase the intensity and duration of the exercises as you become comfortable, if need be.
• Always ensure you are near a wall or chair that can be grabbed for support if necessary.
• Warm up before engaging in any balance and core exercises for seniors. After your exercise session, take time to relax and catch your breath.
• Always wear appropriate and comfortable clothing before participating in balance training exercises for seniors.
• Do not push your body beyond its limits. Stop all exercises if you experience pain and discomfort.

Benefits of Balance Exercises for Seniors

The following are the benefits that senior citizens can derive from balance exercises:

• Decline in injury risk
• Improvement in mobility.
• Increased self-esteem and confidence
• Improved agility, stability, and coordination
• Improvement in the overall quality of life.

Conclusion

Senior citizens require balance exercises as they age. These exercises are essential because they help improve their balance function, prevent injuries, and promote overall fitness. If you notice any decline in your balance function, consider doing balance training at FYZICAL South Scottsdale.