7 Strength & Balance Exercises for Seniors

7 Strength & Balance Exercises for Seniors

Balance exercises improve your coordination, stability, and posture while helping you gain strength. These advantages can lower your chances of colliding or falling with something and injuring yourself. If you fall, you may not recover as quickly from an injury, so it’s best to take precautions.

It is critical that older people feel confident in their mobility patterns so that they are not nervous or scared of falling. Balance and strength can be significantly improved with balance exercises for seniors and strength exercises for seniors

Studies have shown that elderly people who conducted balancing exercises for 6 weeks improved their balance control and gained confidence. The exercises also assisted in the improvement of their coordination, ankle mobility, and leg strength.

Improves your Quality of Life

Balance and coordination activities can improve older people’s overall quality of life. Balance exercises may help improve mental functioning, particularly spatial cognition and memory, in addition to physical benefits such as increased stability.

It is advised that older people exercise at least two to three times each week.

Even if you are not afraid of falling, you should keep in mind that senior fitness and balance routines can improve your general health. This leads to increased self-confidence, stronger muscles and bones, and enhanced cardiovascular functions.

Things start to change as we get older. Our muscles weaken, vision deteriorates, and our ability to navigate life becomes difficult. Balance and exercise training are excellent strategies to improve your health and mobility while boosting your safety at home and in public. There are exercises you can do on your own to improve your balance. You can even go a step further and enroll in a balance-focused fitness class. 

Seniors who increase their exercise program will notice a considerable improvement in their mobility. Being strong and stable can lower your chances of falling, alleviate some health concerns, and improve your general confidence. It is never too late or too early to consider increasing your balance and strength. Let’s take a look at some of the exercises now.

7 Strength & Balance Exercises for Seniors

1-Walking Heel to Toe

This workout helps to strengthen your legs and enhance your balance.

  • Stand with your heels against a wall.
  • Position your left foot in front of your right.
  • Make a connection between your left heel and your right toes.
  • Then, put your right foot in front of your left.
  • Make a connection between your right heel and your left toes.
  • Continue for another 20 steps.

2-Leg Lifts

Hold on to the back of a solid chair:

  • Raise your right foot and keep your weight on your left leg.
  • Maintain the position for as long as you possibly can.
  • Switch legs.
  • Eventually, elevate your foot off the chair and keep it there for up to a minute.
  • Keep the chair in front of you so you can grab it whenever you need it.

3-Tree stance

Avoid putting your foot on your knee during this exercise.

  • From a standing position, shift your weight to your right foot.
  • Place your left foot to the side, heel elevated, or the sole of your foot on your ankle, shin, or thigh.
  • Put your hands in whatever posture is comfortable for you.
  • Hold for one minute.
  • Then repeat on the opposite side.

4-Flamingo Display

Place your feet about hip-width apart:

  • Place all of your weight on your right foot.
  • Lift and extend your left leg forward.
  • Maintain this position for 10 to 15 seconds.
  • Reach your hands toward your outstretched foot to enhance the challenge.
  • Shake your legs when you return to your starting posture.
  • Rep three times with the opposing leg, then switch.

5-Walk the Tightrope

Walking strengthens your legs in the following ways:

  • Lift and extend your arms for balance.
  • Fix your focus on a point that is far from you. This could be a door or window.
  • Start to walk. As you walk, raise your foot and pause for about 3 seconds.  
  • Take another 20 to 30 steps.

6-Rock the Boat

Stand with your feet hip-width apart, your feet firmly planted on the ground, and your head level:

  • Lift your arms and extend them out to assist you in keeping your balance.
  • Shift your weight to your right foot and gradually lift your left foot off the floor.
  • Bring your heel inward and bend your elevated knee.
  • Hold this position for a maximum of 30 seconds.
  • Slowly lower your leg and repeat with your other leg.
  • Perform this exercise three times on each side.

7-Leg lifts in the back

This exercise strengthens your low back and glutes, which aids in the maintenance of excellent posture.

  • Place your hands on the back of a chair or a wall.
  • Transfer your weight to your right foot.
  • Slowly raise your left leg as high as you can.
  • Maintain this position for 5 seconds.
  • Return to your starting point.
  • Repeat 10 times.
  • Then repeat on the opposite side.

While we have named a few of the balance exercises for seniors and strength exercises for seniors, of course, there are always more out there. Dancing or getting out for a brisk walk is always a great one. While it depends on your abilities, keeping active and moving will always help and be included as strength exercises for seniors. Whether you are standing and moving or sitting and doing exercises that way, you are at least moving, and that’s what is important. The level at which you are comfortable doing them is important as you don’t want to injure yourself. This should be a fun routine and not something that leaves you in bed hurt.

Don’t put your health at risk while trying to do balance exercises for seniors. Be sure you are taking precautions not to fall. Falling can lead to broken bones or worse. Always have a structure near you to help you, such as a walker or even a wall, should you question if you might have issues with your balance. Below we have some tips on how to find your balance. We hope these help some.

7 Strength & Balance Exercises for Seniors

Advice for Finding Your Balance

Here are a few pointers to get you started:

  • Begin each exercise with your non-dominant side. To do this, you will need to determine which of your legs is your dominant one. This will make completing the exercises simpler. 
  • Maintain proper form and posture while in this position.
  • To keep your balance, fix your eyes on a fixed point straight ahead.
  • If you’re having trouble keeping your balance when standing, consider spreading your feet wider.
  • Slightly bend your knees. This keeps you stable by keeping your knees from hyperextending.
  • Spread your weight evenly across both feet. Take note of whether you prefer to place more weight on one foot or whether your weight moves forward or backward.
  • Don’t do this until your balance has improved.  But, once it is better, try gazing up at the ceiling, closing one eye at a time, or experimenting with different arm positions.

Risks of Falls

The risk of falling in older persons is usually associated with a mix of conditions, including:

  • Walking and/or balance issues, vestibular issues, vision alterations, and changes in foot sensation can all have an impact on balance.
  • The usage of several drugs. According to studies, taking five or more medications increases the risk of falling.
  • Household dangers (including tipping hazards or dim lighting)
  • Positional hypotension (such as orthostatic hypotension, where blood pressure lowers upon standing.)
  • Footwear and footwear concerns

Falls are common in the bathroom, whether sitting or standing from the toilet or shower, or at night in a dark bedroom when getting up fast and tripping on the way to the bathroom.

Word of Caution

A balanced routine can provide numerous benefits to seniors, but it must be approached with caution. Use a chair or a wall for added support to avoid falling. Begin with the basic exercises and work your way up to the more difficult ones.

When necessary, sit down and take a break. Before you begin these exercises, eat something and drink plenty of water. This will make you feel more grounded, especially if you’re worried about feeling lightheaded or dizzy.

Before beginning a new workout program, consult your doctor if you are new to fitness or have any worries about your balance.

If you have any medical conditions or have had a heart attack or stroke, you should also consult your doctor.


It is never too late to begin or improve an exercise program. In addition to these exercises, activities such as tai chi, chair yoga, and walking can help you improve your balance.

Make it a point to engage in some form of physical activity every day, even if only for a few minutes. This way, you’ll be more inclined to stick to your program.

In addition to balance exercises for seniors, include stretching, cardio, and strength training in your routine. Follow a balanced diet that promotes a healthy weight for your body type. Be sure to only do the exercises that you feel comfortable with. We don’t want you to injure yourself. Sometimes, you will need to work your way up and start slow and steady to regain the muscles and balance you once had. That’s okay, go at your pace but be sure to push yourself just a little bit each day. 

When necessary, do exercises while seated. This still is a great form of strength exercise for seniors. By doing these exercises safely, you are improving your balance and strength, which one day may allow you to stand and do more.  

The most essential part of all of this is to remember to have fun while making these great changes to your life.


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