{"id":12733,"date":"2020-12-02T20:16:26","date_gmt":"2020-12-02T20:16:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=12733"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"balance-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/","title":{"rendered":"Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#What_Causes_Balance_Problems_In_The_Elderly\" >What Causes Balance Problems In The Elderly?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#1_Health_Problems\" >1. Health Problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#2_Dehydration\" >2. Dehydration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#3_Anxiety_And_Panic_Attacks\" >3. Anxiety And Panic Attacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#4_Low_Blood_Pressure\" >4. Low Blood Pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#5_Peripheral_Neuropathy\" >5. Peripheral Neuropathy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#6_Vision_Problems\" >6. Vision Problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#7_Neurological_Problems\" >7. Neurological Problems<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Balance_Training_Exercises_For_Seniors\" >Balance Training Exercises For Seniors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#What_Exercises_Are_Good_For_Balance_In_Seniors\" >What Exercises Are Good For Balance In Seniors?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Tai_Chi\" >Tai Chi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#One-Leg_Balance\" >One-Leg Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#The_Windmill\" >The Windmill<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Side-To-Side_Warm-Up\" >Side-To-Side Warm-Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#The_Best_Balance_Exercises_For_Seniors\" >The Best Balance Exercises For Seniors<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Tightrope_Walk\" >Tightrope Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Single-Leg_Deadlifts\" >Single-Leg Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Rock_The_Boat\" >Rock The Boat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Seated_Bicycle_Crunches\" >Seated Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Heel-To-Toe_Walking\" >Heel-To-Toe Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Leg_Swings\" >Leg Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Standing_Back_Leg_Raises\" >Standing Back Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Standing_Clock_Reaches\" >Standing Clock Reaches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Alternating_Vision_Walks\" >Alternating Vision Walks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Yoga\" >Yoga<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Downward_Facing_Dog\" >Downward Facing Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Tree_Pose\" >Tree Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#Mountain_Pose\" >Mountain Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The question on <a href=\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\">how to improve balance<\/a> is one that constantly bothers many older people. As we age, many people start falling over more and more. Balance exercises for seniors are one of the major things that elderly people can do to help them improve their balance.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Balance_Problems_In_The_Elderly\"><\/span><b>What Causes Balance Problems In The Elderly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Balance problems are one of the major reasons why senior citizens are often falling over. They often find themselves unable to control and maintain their body\u2019s position comfortably whether they are walking, climbing stairs, standing, or even sitting still.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance problems can be life-threatening in older people. They increase the risk of falling over which further increases the risk of fatal injuries in people over the age of 65 (<\/span><a href=\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Here are some causes of balance problem in senior citizens (<\/span><a href=\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/balance-problems-and-disorders\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.aafp.org\/afp\/2010\/0701\/p61.html\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Health_Problems\"><\/span><b>1. Health Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diseases such as stroke, ear infections, multiple sclerosis, arthritis, and orthostatic hypotension can affect balance in older people.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Dehydration\"><\/span><b>2. Dehydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can lead to body fatigue which reduces muscle efficiency. This further leads to reduced muscle proprioception sensitivity which decreases balance (<\/span><a href=\"https:\/\/digitalcommons.fiu.edu\/cgi\/viewcontent.cgi?article=1099&amp;context=sferc&amp;httpsredir=1&amp;referer=\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Anxiety_And_Panic_Attacks\"><\/span><b>3. Anxiety And Panic Attacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These can also cause you to lose your balance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Low_Blood_Pressure\"><\/span><b>4. Low Blood Pressure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It causes dizziness, weakness, and fainting, all factors that increase a risk of injury from falls.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png\" alt=\"balance exercises for seniors\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Peripheral_Neuropathy\"><\/span><b>5. Peripheral Neuropathy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The damage to the nerves outside of the brain and spinal cord often causes weakness, numbness, and pain in your hands and feet. This further leads to difficulties in walking affecting your balance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Vision_Problems\"><\/span><b>6. Vision Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your eyesight worsens as you age and if you cannot see where you are going or what is in front of you, you are likely to fall over.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Neurological_Problems\"><\/span><b>7. Neurological Problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some neurological problems such as cervical spondylosis and Parkinson&#8217;s disease lead to balance problems.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\">Core Exercises For Seniors: Your Exercise Days Aren\u2019t Behind You<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balance_Training_Exercises_For_Seniors\"><\/span><b>Balance Training Exercises For Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Balance training can also be referred to as gait training. This is a form of physical therapy that can\u00a0 help improve ability to stand and walk in seniors and people who have had an illness or injury that affects their ability to get around (<\/span><a href=\"https:\/\/www.healthline.com\/health\/gait-training\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those in physical therapy may also be required to use assistance devices such as crutches, wheeled or standard walkers, quad and standard canes to help them walk better. Some exercises for balance and gait training include (<\/span><a href=\"https:\/\/www.verywellhealth.com\/gait-training-in-physical-therapy-5069884\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Range of motion exercise. <\/b><span style=\"font-weight: 400;\">They help the injured party to regain and maintain normal range of motion in their joints.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Lower body strength training. <\/b><span style=\"font-weight: 400;\">If your lower body is weak, it will affect your balance, flexibility, and coordination which can make you fall over. Exercises such as mini-squats, step-ups, and quad arch can help with this.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Retro walking<\/b><span style=\"font-weight: 400;\"> aka back walking is also a fantastic option for balance and coordination exercises for seniors. It is beneficial for flexibility, step length and stride length, as well as\u00a0 quadriceps activation.<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png\" alt=\"balance exercises for seniors\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Are_Good_For_Balance_In_Seniors\"><\/span><b>What Exercises Are Good For Balance In Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Seniors who are looking to improve their balance to avoid falling over have two options of movement that they can use. They can use either static or dynamic balance exercises for seniors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic exercises or stretches, are active movements where joints and muscles go through a full range of motion. On the other hand, static balance exercises for seniors are where muscles are extended and held for a period of time (<\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/dynamic-stretching\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this list we have included both dynamic and static balance exercises for seniors that can be done simply from the comfort of their homes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tai_Chi\"><\/span><a href=\"https:\/\/betterme.world\/articles\/tai-chi-weight-loss\/\"><strong>Tai Chi<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For most people, tai chi would be considered as a self-defense technique or as a form of meditation in motion (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/tai-chi\/art-20045184\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). While both of these factors are true, this ancient chinese tradition is also good for your overall health and can be used as a low-impact workout for muscle control, stability, balance, and flexibility in older people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study showed that this <a href=\"https:\/\/betterme.world\/articles\/workouts-for-obese-beginners\/\">workout<\/a> not only improves balance, stability, and flexibility in older people, but it can also help reduce pain, especially from knee osteoarthritis, back problems, and fibromyalgia (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/tai-chi-and-qi-gong-in-depth#hedl\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Another review done in 2017 revealed that this form of workout can prevent falls in older people by up to 50 percent (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28736853\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another controlled trial done in 2018 showed that tai chi helps to reduce the fear of falling, which is in itself a risk for falling (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323335\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Here are three tai chi moves that can help with balance and flexibility for seniors.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png\" alt=\"balance exercises for seniors\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"One-Leg_Balance\"><\/span><b>One-Leg Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand holding on to the back of a chair or a counter.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Balance on one leg and then the other for 30 seconds, working up to one minute on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As that becomes easy, use only one hand or just your fingertips for support, or hover your hands two inches above the chair back or counter.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"The_Windmill\"><\/span><b>The Windmill<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by standing with your feet slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Relax your shoulders and let your arms hang loosely by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and raise your arms above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stretch toward the ceiling and arch your back slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and slowly bend toward the floor and move your hands down the center of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend forward at your hips and let your arms hang loosely in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and return to your standing starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side-To-Side_Warm-Up\"><\/span><b>Side-To-Side Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by standing with your legs slightly wider than hip-distance apart, with a slight bend in your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly start shifting your weight from left to right. Your arms should be resting at your hips, or you can let them hang at your sides. If you feel like you may fall over, you can also rest your hands on a chair back for support.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue to slowly and with control, shift your weight onto one leg, supporting about 70 percent of your weight on that leg. Then switch to the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat at least 3 times.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4422.png\" alt=\"balance exercises for seniors\" width=\"1152\" height=\"648\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Balance_Exercises_For_Seniors\"><\/span><b>The Best Balance Exercises For Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If tai chi is not the exercise for you here are some other exercise options to improve balance for seniors.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tightrope_Walk\"><\/span><strong>Tightrope Walk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tightrope walks are great balance exercises for seniors as they can easily be done anywhere. Here is how to do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand at one end of the hallway with your hand gently rested against the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walk forward slowly moving your feet one in front of the other as if you were walking on a tightrope.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you would not like to use the wall for support, you could also do this exercise in wide open places.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tie a string to two poles and then pull it taut. You could also place some tape in a straight line on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold your arms out wide to the sides or place them on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walk on the string without stepping off to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walk at least 15 steps.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Deadlifts\"><\/span><strong>Single-Leg <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">Deadlifts<\/a><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only do they strengthen your hamstrings and glutes, but they also strengthen your core and a stronger core means better balance. Because these are done on one leg, they make good balance exercises for seniors.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin by standing with your feet close together and put most of your weight onto your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stare at a focal point on the floor in front of you and slowly lower your torso to the ground while lifting your left leg behind you. Keep your spine neutral and reach your hands toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop when your back is parallel to the floor. Keep your right knee soft.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squeeze your hamstrings, glutes, and abs as you slowly raise back up and return your back foot to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Switch sides. Try for 8 deadlifts on each side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Older people can use a chair or wall to help them with their balance.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4431.png\" alt=\"balance exercises for seniors\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rock_The_Boat\"><\/span><strong>Rock The Boat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ensure to press your weight into both feet firmly and evenly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place all your weight onto your left foot and slowly lift your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold for up to 30 seconds. If you cannot hold it for 30 seconds, try doing 5 seconds and slowly over a couple of days, work up to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly lower your left foot to the floor and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do five to 10 times on each leg.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Bicycle_Crunches\"><\/span><strong>Seated Bicycle <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-you-burn-doing-crunches\/\">Crunches<\/a><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Crunches are often used to help reduce belly fat and create abs. What most people do not realize, however, is that a strong core doesn\u2019t only improve your posture and reduce stress and pain in your lower back, but it also stabilizes your balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seated crunches are a simpler variation of the original bicycle crunches. It is a fantastic exercise to improve balance for seniors. Here is how to do them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit in a sturdy chair.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ease back into a comfortable position on your sit bones with your hands holding the chair for extra stability.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift both legs up and bend your knees. Make biking motions with your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this cycling motion for ten times on each leg.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Heel-To-Toe_Walking\"><\/span><strong>Heel-To-Toe Walking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While this workout is often used for kids, with a little modification, they make great balance and coordination exercises for seniors.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in the kitchen holding on to a counter.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Simply place one foot in front of the other, walk in a heel-to-toe fashion until you run out of the counter space.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat up to 10 times.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\">Start using our app<\/a> and watch the magic happen.<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-1-2.jpg\" alt=\"balance exercises for seniors\" width=\"1920\" height=\"1080\" \/><\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Leg_Swings\"><\/span><strong>Leg Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand on your right leg and raise the left leg three to six inches off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With arms at your sides, swing your left leg forward and backward, touching the floor for balance, while keeping your torso erect.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Once you get the hang of this, repeat the moves, but don&#8217;t allow your foot to touch the ground. Swing the left foot to the left side, holding the right arm out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Switch legs and repeat.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Back_Leg_Raises\"><\/span><strong>Standing Back Leg Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing leg raises work on your mobility and flexibility and thus are great balance and coordination exercises for seniors.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand up tall holding onto the back of a sturdy object like a chair or resting your hands on a wall.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise one leg, pressing it straight back behind you, and squeeze your glutes at the top of the motion.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pause for 3 to 5 breaths and then slowly lower your leg returning to the starting position.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Clock_Reaches\"><\/span><strong>Standing Clock Reaches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin by standing and holding a chair with your left hand. Imagine a clock with 12 o\u2019clock in front of you and 6 behind.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand on your left leg, bring your right arm to 12 o\u2019clock and reach to 3 o\u2019clock to your side, and 6 o\u2019clock towards the back. Repeat with the other side.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Alternating_Vision_Walks\"><\/span><strong>Alternating Vision Walks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start at one end of the room and plant your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Look over your right shoulder and take four or five steps forward while maintaining this head position. Pause and turn your head to look over your left shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, take another four or five steps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat five times on each side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a more challenging exercise, hold a weight against your chest during the exercise.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-1-2.jpg\" alt=\"balance exercises for seniors\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\"><strong>Squats<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Younger people may use this workout to grow their glutes, but for older citizens, squats are beneficial as they can help them retain balance and strength. They enable them to strengthen and increase flexibility in knees, calves and glutes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start with your feet hip distance apart, toes pointing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Let your body lean slightly forward and engage your abdominals as you bend your knees as though you&#8217;re sitting down.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold this position for about five seconds, and then rise back up to your start position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat eight to 10 times.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To prevent falling over, hold on to something sturdy, such as a table or wall.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><a href=\"https:\/\/betterme.world\/articles\/exercises-that-burn-the-most-fat\/\"><strong>Lunges<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They are also great for balance and flexibility in older people.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin by standing tall with your feet hip distance apart and toes pointing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a big step forward while letting your back knee bend toward the floor without touching it.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use your front leg to push yourself back up to your start position. If you need a little help, simply place one hand on the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this movement up to 12 times on each leg.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">Squats vs Lunges: Which One of These Time-Honored Exercises is More Effective?<\/a><br \/>\n<\/em><\/p>\n<p><em><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4078.png\" alt=\"balance exercises for seniors\" width=\"1920\" height=\"1080\" \/><\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><strong>Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like tai chi, <a href=\"https:\/\/betterme.world\/articles\/yoga-vs-stretching\/\">yoga<\/a> is a fantastic and gentle workout that can be easily done by seniors. Here are some balance training exercises for seniors using yoga poses.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Downward_Facing_Dog\"><\/span><b>Downward Facing Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is a simple variation that uses a chair. While downward dog is often done all the way to the floor, using a chair is better for anyone who might find it harder to get down to the floor.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand facing the base of the chair. Inhale and lift your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and place hands on the chair\u2019s base. If you cannot reach the base of the chair, bend your knees slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly walk the feet backward and lift the hips until you ease into a down-dog position (your body should form a triangle).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">To get out of the pose, slowly walk the feet forward to where the body is in a forward fold. Roll the body up one vertebrate at a time to return to a standing position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For older people with wrist issues, they can further modify this move and do the <\/span><b>Forearm Downward Dog<\/b><span style=\"font-weight: 400;\"> instead.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Spread your fingers wide and lower your forearms to the mat. Check to make sure you&#8217;re creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4072.png\" alt=\"exercises for seniors\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Tree_Pose\"><\/span><a href=\"https:\/\/betterme.world\/articles\/what-is-fusion-yoga\/\"><b>Tree Pose<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is not only great for balance, but it also helps work out the core and leg muscles too, opening your hips and stretching your inner thighs and groin muscles in the process.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin by standing tall and firm on the floor or on an exercise mat. Ensure that your weight is distributed equally on all four corners of each foot.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shift your weight from one foot to the other, slightly lifting one leg. Make sure that the leg on the floor bearing your weight does not lock at the knee.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend the raised leg at the knee and bring the sole of this foot high onto the inner thigh of the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Press your foot into your thigh and your thigh back into your foot with equal pressure.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do not look down. Instead, focus your gaze onto something that doesn&#8217;t move in the distance. This ensures that you are able to hold your balance without falling over.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stay in this position for 5 to 10 breaths before lowering the leg and switching to the other side.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/2.jpg\" alt=\"exercises for seniors\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Mountain_Pose\"><\/span><b>Mountain Pose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Also known as Tadasana this is a great yoga pose that can help with balance and coordination for seniors. This pose improves posture, strengthens your thighs, knees, and ankles, firms your abdomen and buttocks, relieves sciatica, and reduces flat feet.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand tall with your feet together, keep your shoulders back, neck firm and straight, and tuck the chin slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rest your arms by your side with palms facing in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your thigh muscles, lift your kneecaps, and envision a straight line connecting your pelvis to the top of your head.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Connect to the ground beneath your feet.<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Exercises_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\"><span style=\"font-weight: 400;\">Balance Problems<\/span><\/a><span style=\"font-weight: 400;\"> (2016, healthinaging.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nia.nih.gov\/health\/balance-problems-and-disorders\"><span style=\"font-weight: 400;\">Balance Problems and Disorders<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nia.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/digitalcommons.fiu.edu\/cgi\/viewcontent.cgi?article=1099&amp;context=sferc&amp;httpsredir=1&amp;referer=\"><span style=\"font-weight: 400;\">Effects of Dehydration on Balance as Measured by the Balance Error Scoring System<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., digitalcommons.fiu.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.aafp.org\/afp\/2010\/0701\/p61.html\"><span style=\"font-weight: 400;\">Gait and Balance Disorders in Older Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2010, aafp.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/gait-training\"><span style=\"font-weight: 400;\">Gait Training<\/span><\/a><span style=\"font-weight: 400;\"> (2017, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellhealth.com\/gait-training-in-physical-therapy-5069884\"><span style=\"font-weight: 400;\">Gait Training Exercises In Physical Therapy<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verwellhealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/tai-chi\/art-20045184\"><span style=\"font-weight: 400;\">Tai chi: A gentle way to fight stress<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nccih.nih.gov\/health\/tai-chi-and-qi-gong-in-depth#hedl\"><span style=\"font-weight: 400;\">Tai Chi and Qi Gong: In Depth<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nccih.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323335\/\"><span style=\"font-weight: 400;\">Tai Chi Chuan can improve balance and reduce fear of falling in community dwelling older adults: a randomized control trial<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28736853\/\"><span style=\"font-weight: 400;\">Tai Chi for Risk of Falls. A Meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/dynamic-stretching\">The Benefits of Dynamic Stretching and How to Get Started<\/a> (2019, healthline.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The question on how to improve balance is one that constantly bothers many older people. As we age, many people start falling over more and more. Balance exercises for seniors are one of the major things that elderly people can do to help them improve their balance. What Causes Balance Problems In The Elderly? Balance [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[109],"class_list":["post-12733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for balance exercises for seniors? Check out this article to learn the reasons for balance problems and simple moves to improve this.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults\" \/>\n<meta property=\"og:description\" content=\"Are you looking for balance exercises for seniors? Check out this article to learn the reasons for balance problems and simple moves to improve this.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1328442068.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\"},\"wordCount\":2955,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1328442068.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The question on <a href=\\\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\\\">how to improve balance<\/a> is one that constantly bothers many older people. As we age, many people start falling over more and more. Balance exercises for seniors are one of the major things that elderly people can do to help them improve their balance.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Balance Problems In The Elderly?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Balance problems are one of the major reasons why senior citizens are often falling over. They often find themselves unable to control and maintain their body\u2019s position comfortably whether they are walking, climbing stairs, standing, or even sitting still.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Balance problems can be life-threatening in older people. They increase the risk of falling over which further increases the risk of fatal injuries in people over the age of 65 (<\/span><a href=\\\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Here are some causes of balance problem in senior citizens (<\/span><a href=\\\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">,<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/balance-problems-and-disorders\\\"> <span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">,<\/span><a href=\\\"https:\/\/www.aafp.org\/afp\/2010\/0701\/p61.html\\\"> <span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<h3><b>1. Health Problems<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Diseases such as stroke, ear infections, multiple sclerosis, arthritis, and orthostatic hypotension can affect balance in older people.<\/span>\\r\\n<h3><b>2. 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Check out this article to learn the reasons for balance problems and simple moves to improve this.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults","og_description":"Are you looking for balance exercises for seniors? Check out this article to learn the reasons for balance problems and simple moves to improve this.","og_url":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1328442068.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/"},"wordCount":2955,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1328442068.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The question on <a href=\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\">how to improve balance<\/a> is one that constantly bothers many older people. As we age, many people start falling over more and more. Balance exercises for seniors are one of the major things that elderly people can do to help them improve their balance.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Causes Balance Problems In The Elderly?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Balance problems are one of the major reasons why senior citizens are often falling over. They often find themselves unable to control and maintain their body\u2019s position comfortably whether they are walking, climbing stairs, standing, or even sitting still.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Balance problems can be life-threatening in older people. They increase the risk of falling over which further increases the risk of fatal injuries in people over the age of 65 (<\/span><a href=\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Here are some causes of balance problem in senior citizens (<\/span><a href=\"https:\/\/www.healthinaging.org\/a-z-topic\/balance-problems\/basic-facts\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/balance-problems-and-disorders\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.aafp.org\/afp\/2010\/0701\/p61.html\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<h3><b>1. Health Problems<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Diseases such as stroke, ear infections, multiple sclerosis, arthritis, and orthostatic hypotension can affect balance in older people.<\/span>\r\n<h3><b>2. Dehydration<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">It ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/","url":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/","name":"Balance Exercises For Seniors: Simple Moves To Help Improve Balance And Coordination In Older Adults - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1328442068.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for balance exercises for seniors? 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