Strong legs and steady balance may help you catch yourself if you stumble. They can also make it easier to get up from a low chair.
Senior Helpers Calgary West shares five gentle balance exercises seniors can try at home. Every move has a seated version. Before starting, check with your doctor or physiotherapist.
Setting Up a Safe Spot
Clear a spot on a hard floor, free of rugs and clutter. Wear shoes with some grip, since socks can be slippery on smooth floors. Stand beside a sturdy countertop or a heavy chair that won’t shift when you lean on it.
Go slowly, and pause if anything hurts. Dizziness or shortness of breath is also a reason to stop and mention it to your doctor.
Five Balance Exercises for Seniors to Try at Home
Here are five moves to work through at your pace. Each one includes a seated option.
- Sit to stand. From a firm chair, scoot forward, place your feet hip-width apart, and stand up using your legs as much as you can. Lower yourself back down with control. If you’d rather stay seated, press your feet into the floor and lean forward as if to stand, holding for a few seconds.
- Heel raises. Hold on to your support and rise onto your toes, then lower slowly. From a chair, lift your heels while keeping your toes on the floor.
- Side leg lifts. With both hands on the counter, lift one foot just off the floor and hold for a few seconds. When you feel more stable, hold the counter with just one hand.
- Single-leg stance. With both hands on the counter, lift one foot just off the floor and hold for a few seconds. As this gets easier, try one hand.
- Marching in place. Lift your knees one at a time while holding support. While seated, sit up straight and lift one knee at a time as if marching. Gently swing your arms as you move.
Begin with a few rounds of each exercise. Over several weeks, gradually add one or two more as the last set starts to feel easy. Keep your pace slow so you never feel rushed or wobbly.
Building a Routine That Lasts Through Winter
Tying the moves to something you already do each day can help them stick. Short sessions spread across the day count too. Exercising with a friend or family member can also make it easier to stay consistent.
Classes are another option. Some recreation centres and community organizations offer balance exercise for seniors through fitness classes designed for older adults. Ask what programs are available in your area.
Guides and Advice Closer to Home
For ideas on staying active and reducing fall risks at home, take a look at Finding Balance Alberta, a provincial fall prevention initiative.
The Government of Canada outlines the main risk factors on its page about preventing falls and injuries in older adults.
Your family doctor can review medications, vision, and other factors that affect balance and may refer you to a physiotherapist or a falls clinic. A physiotherapist can also adjust these moves to suit your needs and physical limitations.
Steady Support at Home in Calgary
Balance work and balance exercises for seniors can feel more comfortable with someone nearby. Senior Helpers Calgary West offers in-home care that includes companionship and support with daily routines. Caregivers can also provide rides to fitness classes and appointments.
We serve families across Calgary, and we’re happy to talk through fall prevention for your home. Contact us for more on how it works.