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Benefits of Balance Exercises for Older Adults

senior man doing chair pose

Balance is a good indicator or overall physical health and vital to any physical activity you may want to do. Having good balance requires lots of small and large muscle groups working together to keep your body upright. Any muscle weakness can affect your ability to safely stand. That’s why more and more older adults are doing balance exercises for seniors.

This blog post will look at the importance of regular exercise, ways to improve your balance and the benefits of living at a senior living community with a holistic approach to wellness like John Knox Village.

The Importance of Exercise for Healthy Aging

Physical activity along with a healthy diet are two of the most important lifestyle factors that determine how “gracefully” we age. Here are some benefits of having an exercise program:

  • Increased muscle mass: Regular exercise can help build muscle mass. In the event of a fall, having good muscle tone provides protection to the joints and bones to prevent serious injuries.
  • Better cognitive function: Exercise promotes the release of certain neurotransmitters that help keep the brain healthy even during times of stress..
  • Better sleep: Getting plenty of exercise will help you sleep more soundly and alerts the body to the time of day to help you maintain a healthy circadian rhythm.
  • Faster reaction times: Exercise can help increase reaction time by strengthening muscles and encouraging them to perform more quickly.
  • Stronger bones: Lifting weight or doing resistance exercises with bands can lead to stronger bones. When the ligaments that attach muscles to bones pull against the outer covering of bone, it causes them to become more dense.
  • Fall prevention: In addition to the general health benefits of having a regular exercise program, it also creates a reduced risk of falling and a reduced risk of being injured by a fall.
  • Mobility: A good balance routine added to a regular exercise regimen will help you stay mobile longer.

Balance Exercises for Seniors

Having strong feet, ankles, knees, hips, and core muscles are all necessary to sit, stand, and walk with confidence and to prevent yourself from falling. The goal of balance exercises is to improve stability and coordination throughout your body by strengthening these muscle groups.

All the exercises listed below are intended to support the natural alignment of your body. Doing these 6 exercises regularly at home can help you maintain your current lifestyle or even help improve it:

1. Foot taps: This exercise strengthens the core muscles that help stabilize your spine.

  • Step 1: Stand tall with your feet hip-width apart in front of a step (the bottom step of a staircase will work) or low piece of furniture. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.
  • Step 2: Slowly raise one foot to tap the step in front of you, then slowly return it to the floor.
  • Step 3: Perform 15 to 20 taps, then repeat on the opposite leg.

2. Head rotations: This exercise increases the mobility in your neck, which in turn helps with good posture and balance.

  • Step 1: Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.
  • Step 2: Slowly move your head from side to side, then up and down, while keeping your body as still as possible.
  • Step 3: Do this for 30 seconds, and repeat. If you get dizzy, pause and move your head more slowly. If you’re still dizzy, stop.

3. Standing marches: This core-strengthening exercise helps strengthen the muscles that support your spine.

  • Step 1: Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.
  • Step 2: Lift one knee until your thigh is parallel to the floor (or as close to parallel as you can go) while keeping your torso straight and avoiding any leaning.
  • Step 3: Pause, then slowly return your foot to the floor.
  • Step 4: Perform 20 marches, alternating between legs with each march.

4. Sit-to-stand: This exercise not only strengthens your core muscles, but is also a good alternative to squats if you have knee problems.

  • Step 1: Stand tall with your back facing a sturdy chair and your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.
  • Step 2: Sit back and slowly lower your hips on to the chair as gently as possible.
  • Step 3: Pause, and without swinging your torso, push through your heels to stand up.
  • Step 4: Perform 10 repetitions.

5. Single-leg stands: This is a good balance exercise to try anytime of the day, such as when waiting for your coffee to brew.

  • Step 1: Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.
  • Step 2: Lift one foot an inch off the floor while keeping your torso straight and without leaning toward your planted foot.
  • Step 3: Hold for 10 to 15 seconds, then slowly return your foot to the floor.
  • Step 4: Repeat on the opposite leg.
  • Step 5: Perform 5 stands on each leg.

6. Over-the-shoulder walks: This exercise challenges your brain and your body to work together to stay upright while doing two different tasks at the same time.

  • Step 1: Stand tall with your feet hip-width apart at one end of a hallway or room. If needed, hold on to the wall for balance. As you get stronger, perform the move without holding on to anything.
  • Step 2: Look behind you over one shoulder.
  • Step 3: Maintaining this gaze, take 4 to 5 steps forward.
  • Step 4: look over your other shoulder, and take 4 to 5 more steps forward.
  • Step 5: Perform 5 repetitions on each side.

Benefits of Living at John Knox Village

John Knox Village offers a broad variety of amenities to help residents stay active — or to start an active lifestyle — including 2 indoor pools and an outdoor pool, a 9-hole golf course, a 4-lane bowling alley, a community garden, and 2 fitness centers with full schedules of exercise classes and personal training options. We also offer these programs focused specifically on maintaining strength and balance:

  • Fitness classes: Our fitness centers offer 3 balance classes, in addition to tai chi and yoga for all levels of living: independent living, assisted living, memory care, and long-term care.
  • Exercise classes on JKtV: Our in-house TV channel  allows residents to maintain a home exercise routine.
  • VST Balance system: Our Village Outpatient Therapy and the John Knox Village Fitness Centers feature the latest technology for assessing residents’ strength and balance. If a need is identified, exercises, therapy, or a consultation with the resident’s physician may be recommended.
  • Village Home Health Village and the Village Outpatient Therapy Clinic: We offer two options for area seniors who need help maintaining or regaining their equilibrium through physical and occupational therapies.
  • Resident Wellness Clinic: Residents can get assistance with medication management, vital signs monitoring and blood sugar checks.

Experience Our Active Lifestyle

If you’re looking for a senior living community loaded with activities for active seniors in Kansas City, MO consider John Knox Village. To learn more, you can talk to one of our friendly senior living consultants by contacting us here or calling 816-251-8000. Plans are currently underway to add 52 beautiful apartment homes to our independent living community, so now’s a great time to check us out.