Maintaining stability is essential for older adults, as balance naturally diminishes with age. Engaging in exercises to improve and strengthen balance is crucial for seniors, as it reduces the risk of falls and supports their ability to perform daily tasks independently.

Why does balance decline with age?

Several systems in the body promote balance. The eyes help individuals stay oriented in a space. The muscles, joints, and tendons allow the body to sense its own movement, actions, and location—known as kinesthesia. The inner ear delivers information about spatial orientation and motion.

All these bodily mechanics send vital information to the brain. As the information is processed, the individual has the ability to stand, move about, and perform tasks—while remaining balanced. Strength and flexibility are also key components of good balance.

UCLA Health finds that balance starts to decline around age 50. Studies find that people in their 30s and 40s are able to stand on one foot for one minute. By midlife, it decreases to 45 seconds. At 70, seniors manage 28 seconds and at 80 less than 12 seconds.

A loss of balance is due to a number of causes, many age-related. Seniors lose muscle mass, which good balance relies upon. Other factors include inner ear disorders, medications that cause dizziness, and medical conditions. Drinking alcohol is also behind balance issues.

What is the importance of balance exercises for seniors?

By the time older adults are 70, they lose 50 percent of their muscle mass and skeletal muscle strength. This loss of muscle mass adversely affects balance and increases a senior’s risk of falling. Increasing muscle mass and strength are key to reducing the likelihood of falls.

The best way to increase muscle mass, mobility, and strength is through balance exercises. Strength and flexibility help keep the aging body upright. Since good balance relies upon the muscles of the legs, feet, buttocks, torso, and abdominals, it’s recommended seniors exercise these areas.

Perform resistance training exercises as well as weightlifting to build strength and stamina. Aging adults should also consider yoga, tai chi, and Pilates; gentle exercises like these are ideal for older people to practice on a daily basis and improve their bodily strength and balance.

The goal is for seniors to increase their daily physical activity levels. A sedentary lifestyle, conversely, contributes to poor balance and an increased risk for falls. Use several muscles over the course of each day rather than focusing on exercising one part of the body.

What are good balance exercises for seniors?

For example, older adults are encouraged to stand on one leg while brushing their teeth, waiting in line at the grocery store, or watching television. Developing habits like these engages the muscles, stimulates the hairs in the inner ear that affect spatial orientation, and promotes balance.

Additional at-home exercises that target balance include heel-to-toe walking in a straight line. Seated marching and rising from a chair without using the armrests also improve balance. Physical activities like these require minimal equipment and space and are therefore accessible to older adults.

Seniors who wish to invest in exercise equipment to improve their balance have many options, too. Consider balance boards, stability balls, and resistance bands. These add variety to an exercise routine while targeting different muscle groups, enhancing overall balance and muscle strength.

What tips support an exercise routine?

Rather than dive into an exercise regimen and risk injury, seniors are advised to start slow. Gradually incorporate more and more balance exercises into each day. Stretch in the mornings and evenings for a few minutes. The key to any exercise routine is to remain consistent.

Older people diagnosed with a health condition and those with limited mobility can also improve their balance by adapting the abovementioned exercises to suit their level of ability. Use a wall or a sturdy chair for support and perform seated exercises to avoid compromising safety.

Consult a physical therapist or exercise physiologist for guidance on how to safely and correctly perform balance exercises. These professionals can also create a customized exercise plan the older patient can follow to maximize their efforts and minimize their risk of injury.

Joining a senior exercise group, whether at a local fitness center or online, fosters a sense of community and encourages the aging individual to continue with their exercises. In addition to promoting a feeling of belonging, the senior benefits socially from the group’s support and camaraderie.

Professional caregivers are invaluable in the senior’s journey to improve their balance. Caregivers provide a range of support services, such as mobility support to boost confidence. They also establish an exercise program that the care recipient can follow to build strength.

Fall Prevention and Senior Home Care from Assisting Hands

Seniors find dedicated caregiver support at Assisting Hands Home Care. Our reputable home care agency fulfills the non-medical care needs of the elderly in the comfort of their home. We prioritize the physical, social, and emotional health of the older adults we are privileged to serve.

Transportation and escort are provided to the medical facility so seniors can get a checkup or consult a physical therapist. We provide timely medication reminders. Caregivers are trained in fall prevention strategies, like removing clutter and assessing the home for other fall hazards.

We offer discreet assistance with hygiene tasks, such as dressing, grooming, and bathing. Grocery shopping and healthy meal preparation are included in our care services. In order to promote balance for seniors, we incorporate an exercise routine into their daily schedule.

Caregivers are also pleasant companions who deter loneliness and isolation through conversations, games, and outings. Our licensed, bonded, and insured caregivers meet a variety of scheduling needs, whether families prefer respite care, dementia care, or overnight care, among many other options.

When the senior in your life could use support to stay motivated in an exercise routine, the caregivers at Assisting Hands Home Care can help. We serve the elderly in Hollywood, Florida, and neighboring areas. Schedule a free in-home consult to learn how quality senior home care enhances overall health.