strengthen the body\u2019s balance systems<\/a>, helping to reduce the risk of falling and injury as you age. <\/p>\n\n\n\nFoot Taps<\/h2>\n\n\n\n Stand in front of a step, for example, at the bottom of set of stairs or staircase. If stairs aren\u2019t available, use a sturdy step stool. If you have a cane or supportive walking stick, it can be helpful to use for support. Stand with your feet hip-distance apart and slowly lift your left leg up, tapping the top of the stair or step with your foot. Repeat 15-20 times and then repeat on the right leg. <\/p>\n\n\n\n
Sit-to-Stands<\/h2>\n\n\n\n Stand up straight with your feet hip-distance apart and your back facing a sturdy chair. If necessary, hold on to a wall or solid piece of furniture for balance. Ideally, you should not hold on to anything for support. Sit back slowly and lower your hips on to the chair gently. Pause here and then engage your glutes to return to the starting position. Do not rock or swing to use momentum to stand up. Perform 10 repetitions.<\/p>\n\n\n\n
Knee Raise To Side Lift<\/h2>\n\n\n\n Stand up straight with your feet shoulder-width apart. Extend your arms out to the sides and lift your right leg up slowly. Bring your knee toward your chest as high as you can. Once you\u2019re in that position, lower your leg about halfway down and then extend it to the side. Return to the knee-to-chest position and continue to alternate between that and the side extension. Complete 10 reps and then repeat on the other leg. <\/p>\n\n\n\n
Rock The Boat<\/h2>\n\n\n\n This is a simple exercise that helps address standing balance problems. Start by standing with your feet hip-distance apart and make sure you plant them firmly on the floor. Slowly lift your left leg out to the side or behind you and hold the pose for 30 seconds. Use a chair or cane for balance if necessary. You can hold on to your bent leg for added support. Return to the starting position and then repeat on the other leg. Complete five repetitions of 30 seconds on each leg. <\/p>\n\n\n\n
March In Place<\/h2>\n\n\n\n Stand up straight with your feet hip-distance apart. Shift you weight to the left leg and engage your core. In a controlled movement, lift your right knee and keep your foot flexed. It\u2019s natural to round your shoulders, but counteract that by keeping your head high and back straight. Lift your knee as high as you can and then pause at the apex of the exercise. Return your foot to the floor and repeat on the left leg. Continue alternating until you complete 20 repetitions (10 per side).<\/p>\n\n\n\n
Heel-Toe Walking<\/h2>\n\n\n\n Stand tall and put your right foot in front of your left foot so that the right heel touches the front of your left toes. Slowly but surely, move your left foot in front of your right foot, touching your left heel to the front of your right toes. Continue with this heel-toe stepping until you complete 20 steps. When you take each step, make sure to step down with your heel first and then lower the ball of your foot on the ground. The closer the placement of your feet, the harder this exercise is. <\/p>\n
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Improving stability is an integral part of strength training. Older adults can reduce the risk of falls & injuries with balance exercises.<\/p>\n","protected":false},"author":14,"featured_media":138210,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,50],"tags":[1896,2322,2782,2882,3765,8149],"yoast_head":"\n
The Best Balance Exercises For Older Adults - Dherbs.com - Articles<\/title>\n \n \n \n \n \n \n \n \n \n \n \n \n\t \n\t \n\t \n \n \n \n \n \n \n\t \n\t \n\t \n","yoast_head_json":{"title":"The Best Balance Exercises For Older Adults - Dherbs.com - Articles","description":"Improving stability is an integral part of strength training. Older adults can reduce the risk of falls & injuries with balance exercises.","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:\/\/www.dherbs.com\/articles\/the-best-balance-exercises-for-older-adults\/","og_locale":"en_US","og_type":"article","og_title":"The Best Balance Exercises For Older Adults","og_description":"Improving stability is an integral part of strength training. 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