Best Balancing Exercises for Seniors

Every year, at least one in four adults age 65 and older take a tumble, whether tripping on something like a rug or uneven step or losing their balance and stumbling, which can sometimes lead to serious injuries. Approximately 1 million fall-related hospitalizations of older adults are reported annually.  

In fact, according to the Centers for Disease Control and Prevention, nearly 319,000 seniors are hospitalized due to hip fractures each year—often caused by a fall—while falls are also the most common cause of traumatic brain injuries. 

Research shows that several factors can contribute to the risk of falling, from lower body weakness to vision problems, use of certain medicines like sedatives or tranquilizers, vitamin D deficiency, foot pain or poor footwear and hazards around the home like clutter, throw rugs and broken or uneven steps. The good news is there are several things that can be done to prevent the likelihood of falling, including making repairs around the home, clearing tripping hazards and doing some balancing exercises for seniors that are key to active aging.  

Preventing Falls at Home 

Perhaps the easiest way to help prevent falls is by making a few changes around the home. Pick up unnecessary clutter or anything else on the floor, including throw rugs, that could cause someone to trip. Electrical cords are another tripping hazard, so items like lamps or electronics might need to be moved to a different part of the home where the cords aren’t in a walking path.  

Inside and outside the home, secure railings could also be added to both sides of stairs. Preventing falls in the bathroom may be as simple as installing grab bars next to the toilet as well as inside and outside the shower or bathtub. A shower chair or handheld shower head could also be beneficial. And consider increasing light by adding more bulbs—or brighter ones—to help improve visibility when moving throughout the house.    

Baby Boomer Exercise 

In addition to making home modifications, exercise can help older adults avoid falls. As we age, many of us become less active and can lose flexibility, coordination and balance, which can sometimes lead to falls. Luckily, there are ways to counteract some of these physical changes through simple workouts that can strengthen our muscles and improve stability. Of course, it’s always advised to check with your family doctor before starting any new exercise regimes. 

For balance, stand on one leg for 15 seconds, placing your hand against the wall for added support and then taking away the wall assistance if possible. Repeat this training on both legs throughout the day. At first, you might start standing on one leg for only a few seconds and then build up to longer periods. And, it’s not necessary to have the raised leg high in the air; even a few inches above the ground works, or keep a few toes on the ground in the beginning.  

To improve flexibility, consider adding stretches like hip stretches into your routine every morning and evening for 5 to 10 minutes. Hip flexors, which are the muscles that run through the front of your hips from your lower back to the tops of your thighs, often become tight from sitting too much and can contribute to balance problems.  

To stretch your hip flexors, try the reclining dancer’s pose, which is done by lying on your back on the edge of a couch or bed. Start with your right arm and leg hanging off the side. Place your right foot flat on the floor, then bend your left leg with your foot flat on the couch or bed. Reach your right foot back, cradling the top of your foot in your right hand. Gently reaching your foot farther back will increase the stretch. If your foot can’t reach your hand, don’t worry. Instead, rest the top of your foot on the floor. Hold this position for five deep breaths and then switch sides. Remember that with any exercise, a stretching sensation is normal, but it should never hurt, so stop if you feel any pain.  

While it might not seem obvious, cardio and strength training also help with balance as strong muscles contribute to joint stability and overall body control. For your core, sit-ups and crunches will strengthen abdominals. Meanwhile, pushups, lunges and modified squats are other options for improving strength. Lunges and squats can be done while holding onto a chair in front of you for extra balance and support. Adding resistance bands can be a great way to get more impact out of exercises, too.  

Notably, low-impact cardio like walking, swimming and biking can all help keep your heart healthy and muscles strong and, as an added bonus, your joints lubricated, reducing stiffness that can lead to falls. In fact, these are just some activities to do with elderly parents, allowing you to spend time together and encourage their health and well-being. You might also consider taking a yoga class together, which will work on flexibility, balance and strength. Chair yoga classes are often offered at senior centers for those who have trouble getting onto the floor and back up. Swimming and water aerobics classes are often available through city recreation departments while the local gym might have a pool for lap swimming.  

Taking the Next Step 

Sometimes, even with balancing exercises for seniors and adjustments around the home, other assistance like mobility aids for seniors​ may be needed to keep older loved ones safe. These can range from walkers and canes to motorized stair lifts, power wheelchairs and scooters. Or home care assistance might be the right option to always have a skilled and compassionate caregiver there to guide your aging parent or other family member. 

Of course, you don’t have to navigate these issues alone. When you want to help a loved one manage their loss of balance, FirstLight Home Care can help you consider the options for making sure they’re safe and can age in place. Contact us for more information today!