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The Winchester Journal

Balance and Strength Exercises for Seniors

Healthy Aging | 02/6/21


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Nothing makes your heart skip a beat like losing your balance, slipping on the floor or stumbling while walking. You may be able to catch your balance now, but it can become increasingly difficult as you age. The Center for Disease Control and Prevention (CDC) tells us that more than one out of four older people falls each year, and one out of five falls causes a serious injury.

While we can’t prevent aging, there are exercises you can do to help you gain strength and balance. Read below to learn about some recommended senior exercises for balance that can help you avoid a fall and serious injuries in the future.

How to Improve Balance for Seniors through Exercise

  • Heel-Toe Walk. Clear a path for this exercise. Walk in a straight line so the heel of your front foot touches the toes of your back foot — as though you are walking on a tightrope. If you feel like you may fall with your feet that close together, get them as close as you can while still feeling comfortable. Walk forward for 15-20 steps this way, and then turn around and repeat the exercise going the opposite way.
  • Single Leg Stand. If you are just starting on your journey to better strength and balance, this is a great beginner exercise. Stand, holding onto the back of a chair, and lift your left leg while balancing on your right. Hold that position for a few seconds and then lower your leg. Shift your balance and repeat the same movements with your right leg. Repeat as necessary. Eventually you’ll be able to do this exercise without the assistance of a chair.
  • Chair Leg Raises. Sit up straight in a chair with your feet directly under your knees. Slowly straighten your right leg so your foot is straight out in front of you. Hold it in place for a moment and then lower it back down. Do this with the other leg with as many sets as you can, with 10-20 repetitions.
  • Yoga. Yoga is the ultimate balancing exercise, for both your body and mind. It can help you improve your balance and stability by building strength. Movements and poses like Tree Pose and Chair Pose increase your core and leg strength, which in turn helps improve your balance.

While you can use these exercises to improve your strength and balance, always remember to consult your doctor about any loss of balance concerns. They’ll have the best insight into your health history so they can offer other balance exercises to suit your needs.

Enjoy Senior Exercises for Balance and More at Winchester Gardens

At Winchester Gardens, we have everything you need to live the retirement of your dreams, including activities and amenities to improve your physical health. Our award winning LivWell program offers a holistic and progressive approach to wellness through programming like “Stand Tall, Don’t Fall,” which helps you to improve your strength and balance. Here, you can enjoy an all-inclusive lifestyle. We’ll take care of everything so you can experience a long and healthy life.

Come see for yourself how wellness is engrained in everything we do. Contact our team today or schedule a personalized tour.


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