Strength  & Balance Exercises for  Seniors

Balance exercises boost coordination, stability, and posture. These benefits reduce collision and fall injuries. Falling can slow injury recovery. Not falling requires seniors to be confident in their mobility. Workouts for seniors increase balance and strength.


1. Walking Heel to Toe

Put your heels against a wall. Place left foot in front of right. Connect your left heel and right toes. Place your right foot in front of your left. Connect your right heel and left toes. Take 20 more steps.

2. Leg Lifts

Balance on your left leg and raise your right foot. Maintain the position as long as possible. Switch legs. Move your foot off the chair and hold it for a minute. Keep the chair in front of you for easy access.

3. Tree stance

Move your weight to your right foot from standing. Put your left foot to the side, heel up, or sole on your ankle, shin, or thigh. Put your hands in a comfortable position. Hold one minute. Repeat on the other side.

4. Flamingo Display

Full weight on right foot. Raise your left leg forward. Hold this position for 10–15 seconds. To increase difficulty, reach your hands to your foot. Returning to your starting position, shake your legs. Rep the other leg three times, then switch.

5. Walk the Tightrope

To stay balanced, lift and spread your arms out. Fix your attention on something far away. It could be a window or door. Get up and walk. Lift one foot and stop for three seconds as you walk. Add twenty to thirty more steps.

6. Rock the Boat

Arms extended help you balance. Lift your left foot slowly and shift your weight to your right. Bring your heel in and bend your lifted knee. Hold this position for 30 seconds max. Lower one leg slowly and repeat with the other. Complete this exercise three times per side.

7. Leg lifts in the back

Place hands on chair or wall backs. Put weight on your right foot. Raise your left leg slowly and high. Hold this position for 5 seconds. Resume where you started. Repeat 10 times. Repeat on the other side.

Also see

7 Benefits of Stretching for Seniors

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