Strength & Balance: Cornerstones of Confident Aging

Balance is an important indicator of overall physical health and is essential for staying active. Maintaining good balance requires coordination among various muscle groups that help keep the body upright. Muscle weakness can affect your ability to stand safely—and since falls are a major cause of serious injury in older adults, maintaining strength and balance is a critical part of fall prevention for older adults.

Let’s look at the importance of regular exercise and offer methods to enhance strength and balance for seniors.

Exercise is Key to Healthy Aging

Physical activity, along with a healthy diet, is one of the most important lifestyle factors that determine how “gracefully” we age. Here are some benefits of making physical activity part of your senior wellness program:

• Increased muscle mass: Regular exercise helps build muscle. In the event of a fall, strong muscles help protect joints and bones from serious injuries.
• Better cognitive function: Exercise promotes the release of neurotransmitters that help keep the brain healthy, even during times of stress.
• Better sleep: Exercise helps you sleep more soundly and supports a healthy circadian rhythm by signaling the body when it’s time to rest.
• Faster reaction times: Strengthening muscles through regular movement improves your ability to react quickly and effectively.
• Stronger bones: Lifting weights or using resistance bands helps increase bone density by encouraging muscle tension on the bones.
• Fall prevention: Beyond the general health benefits, regular exercise significantly reduces the risk of falling and injury from falls.
• Mobility: Incorporating balance training into your fitness routine can help you stay active and independent for longer.

Exercises for Senior Balance

Strong feet, ankles, knees, hips, and core muscles are essential for sitting, standing, and walking with confidence. Balance exercises are designed to improve stability and coordination by targeting these areas. Doing the six exercises below regularly can help you maintain—or even improve — your current lifestyle:

1. Foot taps

This exercise strengthens the core muscles that help stabilize your spine.

Step 1: Stand tall with your feet hip-width apart in front of a step (the bottom step of a staircase will work) or low piece of furniture. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.

Step 2: Slowly raise one foot to tap the step in front of you, then slowly return it to the floor.

Step 3: Perform 15 to 20 taps, then repeat on the opposite leg.

2. Head rotations

This exercise increases the mobility in your neck, which in turn helps with good posture and balance.

Step 1: Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.

Step 2: Slowly move your head from side to side, then up and down, while keeping your body as still as possible.

Step 3: Do this for 30 seconds, and repeat. If you get dizzy, pause and move your head more slowly. If you’re still dizzy, stop.

3. Standing marches

This core-strengthening exercise works the muscles that support your spine.

Step 1: Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.

Step 2: Lift one knee until your thigh is parallel to the floor (or as close to parallel as you can go) while keeping your torso straight and avoiding any leaning.

Step 3: Pause, then slowly return your foot to the floor.

Step 4: Perform 20 marches, alternating between legs with each march.

4. Sit-to-stand

This exercise not only strengthens your core muscles, but is also a good alternative to squats if you have knee problems.

Step 1: Stand tall with your back facing a sturdy chair and your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.

Step 2: Sit back and slowly lower your hips on to the chair as gently as possible.

Step 3: Pause, and without swinging your torso, push through your heels to stand up.

Step 4: Perform 10 repetitions.

5. Single-leg stands

This is a good balance exercise to try anytime of the day, such as when waiting for your coffee to brew.

Step 1: Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.

Step 2: Lift one foot an inch off the floor while keeping your torso straight and without leaning toward your planted foot.

Step 3: Hold for 10 to 15 seconds, then slowly return your foot to the floor.

Step 4: Repeat on the opposite leg.

Step 5: Perform 5 stands on each leg.

6. Over-the-shoulder walks

This exercise challenges your brain and your body to work together to stay upright while doing two different tasks at the same time.

Step 1: Stand tall with your feet hip-width apart at one end of a hallway or room. If needed, hold on to the wall for balance. As you get stronger, perform the move without holding on to anything.

Step 2: Look behind you over one shoulder.

Step 3: Maintaining this gaze, take 4 to 5 steps forward.

Step 4: Look over your other shoulder, and take 4 to 5 more steps forward.

Step 5: Perform 5 repetitions on each side.

Experience Our Active Lifestyle

Being a part of a community that inspires you to be active is an important of getting more out of life. At Santa Marta, you’ll find a close-knit community that truly enjoys being together — no matter what they have going on. To learn more, contact one of our helpful senior living counselors. You can also learn more about senior fitness aging well at our upcoming event: Strength and Balance as You Age.