8 Exercises for Seniors to Improve Strength and Balance Over 60
For seniors, it's best to start with a simple balance exercise. Stand behind a steady, solid chair (not one with wheels) and hold on to the back of it.
Single Limb Stance
Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes on your left foot. Put your weight on your heel and move your left foot in front of your right foot.
Walking Heel to Toe
Stand with your feet about the same distance apart as the width of your hips. Make sure that both feet are firmly on the ground. Straighten up and keep your head level.
Rock the Boat
Picture yourself standing in the middle of a clock. You are right in front of the number 12 and right behind the number 6. Use your left hand to hold the chair.
Stop in front of a chair. Lift your right leg back straight without bending your knees or pointing your toes. Hold that position for a second, and then slowly lower your leg. Do this 10–15 times for each leg.
Back Leg Raises
Stand next to a chair with your feet together and your arms at your sides. Raise your left hand over your head. Then, lift your left foot slowly off the ground. Just stay there for ten seconds. Do the same thing again on the right.
Single Limb Stance with Arm
Stand with your feet a little bit apart behind the chair. Lift your right leg out to the side slowly. Keep your back straight, point your toe in the direction you want to go, and look straight ahead.