Have you ever considered picking up these balance exercises for when you are retired?
As everyone ages, the natural progression of health is for the muscle mass and balance abilities to deteriorate, which is why you should start balance exercises as soon as possible.
While a lot of people think that your health will deteriorate in other ways and focus on illnesses that could come over you, the more common health issues you will have to encounter with age are loss of muscle mass and loss of balance.
You should keep an eye on all the possible health problems and make sure you do your yearly checkups, especially if you know you have a family history with some of them. You should never neglect balance exercises in your daily routine.
Balance is an important part of life, and for seniors and retirees, losing stability can lead to increased difficulties in completing daily chores and even enjoying life to the fullest
This is why a lot of doctors recommend that retirees and seniors pick up balance exercises so that they can have the best golden years.
All types of exercises done as seniors are essential to a good quality of life, as they uphold flexibility, muscle mass, and most importantly balance. Yet, not all exercises are done with balance in mind, and you may not want to pick up a whole new sports routine just for that.
This is why we have gathered some of the best types of balance exercises that almost anyone can do so that you can start doing them in the comfort of your own home. You can add them to your routine and even just practice them when you have the time.
However, be sure you are cleared to do so by your doctor and that you take precautions in case of a fall! Safety first!
Did you notice any balance issues arising? What did you do about them? Let us know in the comments!
Why do these exercises matter?
These balance exercises are essential to most retirees, and this is because balance facilitates maintaining an active and healthy lifestyle.
If you are losing your balance, it means that all the fun activities you have planned to do in retirement are going to be out of reach since you could lose your balance and injure yourself.
Not to mention, these balance exercises are just some small ones that, when done properly and regularly, also facilitate overall strength, which may be needed in order to be able to practice other types of sports.
Exercise should always be something you find fun, and these ones are going to be easy to do and also help you maintain your posture, aside from your balance!
Older adults have found that balance exercises have helped them be more stable on their feet, helped them improve their self-confidence, and given them an increased sense of security! Likewise, they have reported a decrease in joint stiffness and improved their quality of life!
Keep on reading to discover the best balance exercises!
Tightrope walk
Yes, this is one of those spectacular things you may remember from circus performances or even seen done when cops test for people’s alcohol intake, but they make for amazing balance exercises as well. After all, this is what this is: an amazing display of balance, and no, you do not have to actually do it on a rope.
Considered one of the best balance exercises for seniors, tightrope walking is actually very easy to do. All you have to do is walk in a straight line, placing one person in front of the other. This can be done using a line of tape or by walking down the side of your carpet if you find it hard to follow.
You can also make use of the sidewalk by walking alongside the border in a park or following the trace lines in sports courts!
You do not need to be elevated to practice this balance exercise, and those who have started to do it regularly have reported improved results when it comes to their balance and a boost in confidence!
Single leg balances
A great way to know if you need to work more on your balance is to both test it and then, even if you have a pretty good balance, practice to maintain it!
This is why single-leg balances are considered one of the best exercises and tests for this. A good way to do it if you are just starting out with this balance exercise is to hold on to a railing or a chair so that you can ensure you have enough stability.
To perform this exercise, you need to stand up straight, extend the arm you are not bracing on a steady surface to the side, and then slowly lift your leg off the floor. You can just extend your leg straight forward, or you can bend it if you find it more comfortable.
Keep the position for 30 seconds, and then move to the other leg. With time, you can raise the time to a minute or more!
Flamingo stand
Another balance exercise that a lot of seniors love is called the flamingo stand, which is also known as marching in place.
It is easy to perform, and besides being an amazing help with balance, it also helps with strengthening the core (your abdominal muscles) and building up hip muscles!
The flamingo stand is done by lifting up one leg at a time as if you are marching in place. This can be made more challenging by increasing the pace or by lifting your knee higher.
Do not push yourself, as you can easily do this for balance without exerting your body.
Tree pose
If you are doing more of these balance exercises one after another, a great way to unwind after them is to practice the tree pose, which is a well-known yoga pose.
In fact, a lot of yoga poses overlap with senior balance exercises, as some forms of yoga are great low-impact forms of exercise that focus on posture, balance, and flexibility and are proven to be effective at them!
The tree pose is performed by standing up straight and raising one leg up, then resting your sole on the inside of your shin, with more challenging and advanced forms moving the sole on the thigh and knee. You can clasp your hands in front of you while holding this pose, or you can hold a chair until you are confident in your balance.
A lot of these poses can be done at home, but it is good to ensure you have a non-slip surface on which you do them to minimize the chance of falling. These yoga mats are beloved by many, affordable, and easy to get on Amazon!
Seated balance exercises
If you have some mobility or joint issues, then you can still improve your balance by performing some seated balance exercises. These are just as important, and they will help you without putting any strain on your lower half.
The best ones you can practice include:
- shoulder rolls;
- single-leg lifts;
- overhead reaching;
- balancing a wand or stick;
- single-arm weightlifting (you can do these with water bottles too).
They may not look like much, but these balance exercises are great for strengthening the core, arm, and leg muscles while also keeping your perception sharp and, of course, improving your balance.
Lunges
Another great balancing exercise for seniors who are looking for a challenge is lunges! These are great for mobility as well as strength training.
You will need to step forward, bending your knees and lowering your body until both are in a 90-degree position; one knee is centered over the ankle, and the other is bent near the floor, but not touching it!
You do these by alternating the legs and holding the position for between 30 and 60 seconds.
This way, you are building up muscles that are used to balance and stabilize the body, further preventing any further falls that could arise from a loss of balance!
These are just some balance exercises that you can do at any time during the day, and they do not have to be something you plan into your routine (though you should if you think it will help you upkeep the practice). Yet, if you wish to be a bit more active, other types of exercises that you should consider may need some planning ahead. If you do not know where to start exercising in retirement, check out our article about the best types of exercise for seniors here!
