Fun Balance Exercises For Elderly To Help Maintain Their Balance

Jacob Reno
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1. Improved Coordination

With the walk-a-row, a child can practice coordinating movements to maintain mobility and balance in a fun way. One benefit of the walk-a-row is that the rows of objects provide support while a child walks and maintains her balance. Also, the challenging aspect of the game is that the child must hit all or most of the rows to win. This helps improve hand-eye coordination and helps to build one-to-one visual perception, which helps with attention abilities and memory. For example, if a child hits five rows of five objects each, she’s logged in a total of 25 objects. In another version of the game, a child must hit every single object to win.

2. Confidence Boost

Ers – For the elderly, it’s all about the new experiences they’re having. Whether it’s learning to find things in the refrigerator at night or how to use a smart phone, balance becomes a factor. Those who used to wear heels may even go back to using them. Despite the accidents involved, many find it their favorite exercise.

{1}. Virtues – Good manners, patience and tolerance are a must in every building. Wearing heels not just helps the elderly to retain their balance but also to retain their mannerism and will be less likely to lose their temper.
{2}. Gravity – Trust is the building block of every building. Wearing high heels makes them trust and rely on their legs more than anyone would in any other situation. So it’s not just about slowing down their balance but also about their trust and strength.
{3}. Balance – Balance between the sexes is something that the elderly need a lot of. Wearing high heels puts them in the perfect situation to gain back the balance and will be able to be better at dealing with both sexes.

3. Stronger Bones

As people grow older, their bodies begin to change. The bones become more porous, less dense and hair and muscle tissue begins to thin out. A Balance Exercises Routine for Seniors that focuses on improving bone density and encourages the use of bone-strengthening exercises, such as walking can help improve this. A German study done on older men and women reinforces this concept.

This study, performed at the Center for Health Aging and Quality of Life at Germany’s University of Cologne, examined the effects of walking and strength-training on bone health. The study found that bone loss was lessened and bone density increased in the participants who used resistance training.

4. Better Brain Function

A decline in balance and stability can cause worry, fear, and even embarrassment for an older adult. Studies that have focused on balance and cognition, however, are coming up with results that strongly suggest better balance can contribute to better cognition.

Those brain-balance studies have suggested that a decline in balance can result in a decline in brain functioning. But the studies also showed how exercise can offset the drop in cognitive performance.

Of the different kinds of exercises being used in the researhes, Tai chi, yoga, and even some ballroom-dancing exercises, have shown positive results in improving sensory processing and motor functioning.

So if you think your mind might be getting a little duller with age, think again! Brush up on your balance and take an exercise like Tai chi to help sharpen those thinking skills while also improving your balance.

5. More Muscle

Your nerves use your muscles for fuel. The more active you are, the more fuel your body needs. And the more fuel your body needs, the less fuel remains for your brain.

You might have experienced this yourself as you felt that midmorning energy crash. Or you may have experienced a similar phenomenon in the early afternoon. So that means that the more muscle you have, the more energy you can extract to help you maintain focus, concentration, and a fresh, alert mind. That’s right, you want your body to use your muscles to the fullest to create mental energy!

You’ll feel this effect even more if you increase the muscle density of your muscles. The more efficient the flow of muscle protein, the more energy extracted.

Depending on your workout routine, the level of intensity, and your genetics, your muscles will slowly increase their density.

Caution During Exercises For Senior Citizens.

Balancing certain objects can protect senior citizens from:

  • Slipping
  • Falling
  • Tripping over objects and
  • Getting injured.

It may be hard for seniors to recover from a fall. Thus, with a few balancing exercises LBCs can be prevented and should be encouraged among elderly. However, they should also be supervised for their safety during these exercises.

The said exercises are:

  • Balancing a book until the person
  • Balancing a book with eyes closed until the person.
  • Balancing an object on his or her head
  • Balancing an object on his or her finger.
  • Balancing an object on his or her knee.
  • Balancing an object on the other hand.

These few exercises are enough to start with as they provide you with the chance to look and assess how the LBCs of the elder person react to the movement of the object.

The Top 15 Fun Balance Exercises For Elderly.

Aging does not have to mean a loss of balance, coordination, and confidence. However you need to learn the correct way of doing. Just like any other art and skill, it is really important to start simple and easy and progress from there.

Ready to learn? Let's get started.

The first lesson is about balance. Climbing a staircase, which many elderly people do every day, can be a great start to work on balance.

Steps are usually the same size. One step is a good balance trainer. It is not too hard, but it gives you a bit of a challenge.

Turn it into an exercise, and by adding a handrail for support, you can have an even better balance trainer.

Look at yourself in a full-length mirror to see how you perform. Stand with your feet together, hands at your sides. Now lift up one foot and look down at your other foot. If your lifted leg is straightened, you have excellent balance. If the lifted leg has some bend, your balance is not that great.

It Is Worth Practicing at Home the Way We Have Described

The next lesson is about balance and coordination. Dance is a fantastic way to learn balance and coordination. It helps you keep your balance and posture, and you will work your legs, arms, and stomach.

1. Single Foot Pose

Begin by balancing on your left foot. Now pick up your right foot, raise it as high as it comfortably can go, and extend it out before you. Now return your right foot to the ground. Repeat this several times. Next, lift your right foot up and place it on the inside of your left ankle. Now put your left foot back down. Finally, place your right foot on the inside of your left knee and leave it there until you’ve successfully balanced yourself before returning your right foot to the floor.

2. Heel Toe Walk

In this exercise, you lose yourself in a daily activity that you freely move your legs. In this case, walking is the activity. The goal is to be aware of how much you bend your knees or rely on your toes.

Hold a rice bag or a towel in each hand. Start walking and pay attention to how you move your legs. If you bend your knees, you lose. If you walk with your knees straight, you win. Walk normally and try to not move your legs too much. If you can make it a block, for example, without relying on your toes, you win. If you can make it a mile and you haven’t used your feet, you win again.

You could also walk for fun, challenge a friend, or walk for exercise. The challenge is that you are trying your best not to use your feet – just your legs.

3. Balancing Wand

Exercises with a balance wand help to improve your balance, which is essential for the elderly to prevent falls. A little, light-weighted tube shape tool is the best way to keep an elderly person active and it can be used at home because there are many different exercises to try out. It is also easy to take care of because it is lightweight, so it won’t become a danger as it falls down.

An elderly person can walk around, but adding a wand to walking around is great for balance. The person can hold the handle and swing the wand around to help her with balance while walking. When the person gets to a certain area or spot, he can stop, completes his warm-up and then continue on with his exercise. The person can also learn how to walk backwards with the wand, which helps with balance even more.

The elderly person can also practice with the balance wand to help with balance and coordination exercises. It is great for those of an elderly person who is in a nursing home. The nurse or the person in charge of the nursing home can be holding the wand and the man or woman can be walking around the facility with it, or he or she can practice with it in a certain area that is set up for that purpose. This can be great exercise not only for the elderly person’s mind, but also for the body.

4. Balance Walk

Stand on one leg, close to a wall, for a first try. Do not press against the wall! You will learn how to balance yourself without this help. Click here to see how to do this.

If you can balance on both legs, walk a few steps forward and back, one leg at a time. Click here to see how to do this.

For the next exercise, you can either stand still or walk. Stand next to a fence, a pole, or a chair, and place your hands on it. Seeing where they are, or having something to hold on to, makes it easier to balance. Click here to see how to do this.

The next exercise is to stand with your eyes closed – another great way to practice balance with no visual input. Click here to see how to do this.

To finish off, stand on one foot, with the other foot off the floor, and while leaning forward onto a wall for support. Click here to see how to do this.

Good luck, and have fun!

5. Marching in Place

This is a simple one that's easily incorporated into anyone's daily routine. While standing or sitting, place one foot in front of the other and extend your arms. Bend your knees and lift your legs off the ground for a few seconds at a time, while maintaining the same position with your arms. It's important to keep the knee bent so that there are no risks of injury and to help with balance.

6. Squatting To a Chair

Simply stand and hold onto a chair with both hands. Slowly, lower yourself until both knees are bent at 90 degrees. Lift yourself back up using your leg muscles and not your arms, but go slowly and try not to rock back and forth. You can perform this exercise holding onto the back of the chair, but your hands will get tired after holding on for a while.

Once you can comfortably hold the squat position, raise one leg out in front of you. Hold this position for one full minute before lowering it back to the ground and raising the other one out in front of you. Once you are comfortable with this, you can try it without holding on to anything. Try not to rock back and forth and keep your feet as flat as you can against the floor. You may find that your balance is very unstable at first; this is fine. Just take your time and go slowly.

7. Grapevine

This is your standard exercise that many people are very familiar with. The grapevine is a total-hip exercise that works the muscles in the buttocks and backside and the hips. And because of its emphasis on using your hips, the grapevine enables you to move fluidsly across the floor.

8. Shoulder Rolls

Puff out the tummy again and look straight ahead. To do this shoulder roll, place both hands on upper hips, pushing hips forward. At the same time, pull shoulders back. Then, pull shoulders back while pushing hips forward, in a constant, alternating motion. Make sure to keep the shoulders level, relaxed and down, and the chin level with chest.

9. Wall Pushups

Ah, the wall pushups. This one is really easy and just as much fun as the floor versions. Only difference with the wall versions is the resistance is decreased as your feet are on the wall for extra support.

Put your gym shoes or large, cushioned rubber grippers against the wall with your feet about a foot away from the wall. Start simple with your hands close together and then slowly spread them apart to do more as you get more comfortable.

Push from the front and back (and the side if you want a different challenge). You can also go from right to left and back to right for a different exercise.

As you get stronger, move farther away from the wall to increase the difficulty.

Make an 8 clockwise circle with your feet. Then the same for a counter clockwise circle. Keep your feet against the wall throughout the exercise.

10. Body Circles

Body circles are excellent for striking a balance between flexibility and stability.

Body circles will help increase your hip flexibility, improve your balance and posture, and strengthen your quadriceps and gluteal muscles.

Begin with your feet hip-width apart and bend from your waist. Keep both of your arms straight and shoulder-width apart next to your sides.

Remain in this position with your chest slightly out and shoulders back. Slowly raise one hand to shoulder height with your palm facing your body.

Return the opposite arm to your side and then raise the opposite hand. Continue this pattern back and forth for 20 laps.

Body circles can be a bit challenging at first, so if you need to use a pole for stability until you build up your core strength.

11. Back Leg Raises

One of the most important actions that will help prevent falls in the elderly is to balance the muscles which support posture and the ones that control movement.

Stand facing a wall, one hand and one foot on the wall.

Step one leg behind you, and hold it there without sagging down or hunching up your back.

Hold this "stork-ish" posture, for 2 to 3 minutes.

Repeat 3 times, 2 to 3 times a day.

This is one of my favorites, and it's great for balance!

12. Side Leg Raise

Does your grandparent fear falling when she steps on to a higher surface? If yes, then try this exercise for her so that she finds the courage to go about her day without worrying about losing balance.

How to do it: Ask your grandparent to stand firmly on one leg and place her hands on the sides of her hips. Ask her to raise her other leg sideways as much as she can. Remind her to keep her body weight on her standing leg and to keep her body and raised leg as straight as possible while exercising.

Ask her to do this exercise in a slow and steady motion for up to 20 reps and hold her for a few seconds after each time. The number of reps can be increased with the passage of time.

Next time, we will tell you how to make the most of your inherited shuffleboard table.

13. Rock the Boat

With starting position, both feet should be pointed straight ahead. The body should remain upright as if the body is sitting on an invisible chair with the feet flat against the floor. The person should rock forward until their feet lift up off the ground, and then move back to the starting position. This exercise should be repeated for one minute, and then increased to three sets.

14. Eye Tracking

Here's a challenging exercise that works on eye tracking. Begin by placing both hands on your hips and holding them firmly. Then slowly move the eyes from the left finger to the left foot and back again onto the finger. This process should be repeated 6 times as quickly as possible. Practice this movement until you can do it smoothly. Make sure you keep your shoulders relaxed the entire time.

15. Clock Reach

If the patient is able to tolerate unsupported standing upright, they can be taught the clock reach, which entails grasping the outstretched arm towards the hour hand of a clock, as it moves by. Patients can be told to perceive this as a simple task, however due to the patients temporo-occipital cortical damage (midbrain) this is not easy.

Execution of the task has to be broken down into numerous phases and this exercise is trained per day, with many repetitions. The other arm should ideally be placed behind the back with the palm facing up, while in frontal plane with the unsupported hand. The non-dominant hand should be directed towards the floor. This position allows the patient to be positioned in gait, with the weight being thrown forward.

Graduated levels of difficulty in this task are made by increasing the speed and angle of the patients extended arm, during the recovery phase.

Eventually, the patient can be taught to reach for the minute hand and wrist.