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6 Exercises To Help Improve Balance In Seniors

10 months, 1 week ago

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Posted on Mar 11, 2021, 2 p.m.

Falls are unpredictable, making them one of the major concerns for senior citizens. According to the Centers for Disease Control and Prevention (CDC), 1 in 4 elderly individuals fall each year in the United States. Such falls can cause serious injuries and (possibly) death. 

The good news is, senior citizens can prevent these horrific falls from happening by exercising to ensure that they improve their balance for the better. Check out these 6 exercises!

1. The Clock Reach

“The clock reach is an excellent exercise to do when you’re sitting in a chair,” says Arthur Collins, a project manager at Elite Assignment help and State of writing. “First, pretend that you’re standing right in the center of a clock. In this case, the number 12 will be in front of you, while the number 6 is behind you. As you keep these things in mind, your left hand will be holding the chair. Next, lift your right leg, while extending your right arm towards the 12. Then, point your arm towards the number 3, followed by the number 6. Finally, bring your arm back to 3, and then to 12. As you do this exercise – twice per side – you’re looking straight ahead.”

2. Wall Pushups

This exercise only requires a bare wall!

Start by standing an arm’s length in front of the wall. Next, slightly lean forward, and put your palms flat on the wall – matching the height and width of your shoulders. Keep your feet planted, as you bring your body towards the wall. Afterward, carefully push yourself back to make your arms straight. Do no more than 20 of these per session.

3. Exercising With The Fingers And Hands

For the finger exercise, imagine you’re standing in front of a wall. Let your fingers “climb” this wall, until they’re above your head. Once they’re high above your head, wiggle them for 10 seconds. Afterward, carefully have them “climb” back down.

For the hand exercise, you can touch your hands while they’re behind you. Here, you reach for your left hand, while your right hand is behind you. Hold for 10 seconds. Then, do the same by reaching for your right hand, while your left hand is behind you.

4. Stretching The Calves

Stretching can be done either sitting or standing. So, when stretching the calves, find a bare wall. Then…

  • If you’re standing: Stand facing the wall with your hands leveled. Place your left leg behind your right. Keep your left heel planted, while bending your right knee. Hold for 15 to 30 seconds. Repeat with both legs 2 to 4 times. OR,
  • If you’re sitting: Sit with a towel on the floor with legs straight. Then, put the towel around the soles of your right foot, and then hold both ends of the towel. Pulling the towel towards you, keep the knee straight, and hold it for 15 to 30 seconds. Repeat on both legs.

5. Rocking The Boat

“The ‘rocking the boat’ exercise consists of using your feet and hips to find the right balance for you,” says Jessica Godfrey, a business writer at OX Essays and Revieweal. “First, stand straight and firm with your feet apart, so that they’re parallel to your hips. Then, move your weight to your right foot, while slowly lifting the left leg. Hold that position for no more than 30 seconds. Then, slowly put your foot back down, while transferring your weight to that foot and lifting the opposite leg. Start with 5 sessions per side, until you’re able to do more.”

6. Walking (Heel To Toe)

Walking makes your legs stronger, thus helping you in preventing another fall. Now, try walking from heel to toe!

Here’s how: Put your right foot in front of your left, so that the right’s heel touches the top of your left’s toes. Next, move your left foot in front of your right, while shifting weight you’re your heel. Then, shift the weight to your toes. Repeat for 20 steps.


While falls can be unpredictable, senior citizens can still prevent such injuries from happening to them. By taking part in these 6 exercises, you’ll be able to improve balance and strength, and not let falls be a looming consequence of aging.

And, as always, if you need further assistance on maintaining balance, as well as which exercises are right for you, feel free to consult your physician.

About the author: Kristin Herman is a writer and editor at Lia Help and Write my college paper. She is also a contributing writer for Study demic. As a content writer, she writes articles about the latest tech and marketing trends, innovations, and strategies.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before making any changes to your wellness routine.

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