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Reviewed 1/15/2024
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<h3>5 balance exercises for seniors</h3>
These exercises can help you take a stand against falls
Falls are a common problem for adults age 65 and older. But there are plenty of steps you can take to reduce your risk of falling.
These balance exercises are a great place to start.
For safety's sake:
<ul>
 <li>Check with your doctor before beginning any home-exercise program.</li>
 <li>When doing the exercises, position yourself near a countertop or other sturdy surface you can hold on to for support if needed.</li>
</ul>
SIDESTEPPING
<ol>
 <li>Step sideways in one direction with your toes pointed straight ahead. Move 10 steps in one direction, then return in the other direction.</li>
 <li>As this exercise gets easier to do, try using a resistance band stretched across your legs just above the ankles.</li>
</ol>
SIT TO STAND
<ol>
 <li>Rise out of a chair without using your arms to push yourself up. Too difficult? Place a firm pad on the chair seat to raise your sitting height as needed.</li>
 <li>Do this exercise 10 times.</li>
</ol>
STAND ON ONE FOOT
<ol>
 <li>Shift your weight onto one leg. Stand on that foot and stretch the other leg out in front of you, a few inches off the floor.</li>
 <li>Hold that position for a count of eight.</li>
 <li>Slowly return your leg to the starting position. Repeat with your other leg.</li>
 <li>For an extra challenge, flex and point your lifted foot: Bend your ankle so your toes first point away from you, then flex the ankle up to point your toes toward you.</li>
 <li>Do this exercise 10 to 15 times with each leg.</li>
</ol>
BALANCE WALK
<ol>
 <li>Raise your arms to the side until they're even with your shoulders.</li>
 <li>Focus on a spot in front of you to steady yourself as you walk.</li>
 <li>Walk with one foot in front of the other in a straight line.</li>
 <li>As you walk, lift your back leg and pause in this position before stepping forward.</li>
 <li>Do this for 20 steps.</li>
</ol>
As this gets easier to do, try looking from side to side as you walk. (Skip this step if you have inner ear problems.)
HEEL-TO-TOE WALK
<ol>
 <li>Raise your arms to the side until they're even with your shoulders.</li>
 <li>Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch&mdash;or at least almost touch.</li>
 <li>Take a step. Put your heel just in front of the toes of your other foot.</li>
 <li>Do this for 20 steps.</li>
</ol>
Avoid getting tripped up inside your home. Here's how to fall-proof the rooms in your house.
<a href="[BASEDOMAIN]/HealthInfo/Story.aspx?StoryID=acd6ebbc-4bbf-4931-8d99-7a5ab9376131">SPOT HAZARDS</a>
</div>
Sources
<ul>
 <li>American Heart Association. &ldquo;Strength and Balance Exercises.&rdquo; <a href="https://www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/strength-and-balance-exercises" target="_blank">https://www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/strength-and-balance-exercises</a>.&nbsp;</li>
 <li>American Physical Therapy Association. &ldquo;6 Exercises to Promote Balance That You Can Do at Home.&rdquo; <a href="https://www.choosept.com/health-tips/6-exercises-promote-balance-home" target="_blank">https://www.choosept.com/health-tips/6-exercises-promote-balance-home</a>.&nbsp;</li>
 <li>National Institute on Aging. &ldquo;Balance Exercise for Older Adults.&rdquo; <a href="https://www.youtube.com/watch?v=4YOBIEOobCE" target="_blank">https://www.youtube.com/watch?v=4YOBIEOobCE</a>.&nbsp;</li>
 <li>National Institute on Aging. &ldquo;Heel-to-Toe Walk Balance Exercise for Older Adults.&rdquo;&nbsp; <a href="https://www.youtube.com/watch?v=z_GKdFf3qv4" target="_blank">https://www.youtube.com/watch?v=z_GKdFf3qv4</a>.&nbsp;</li>
 <li>National Institute on Aging. &ldquo;Stand on One Foot Balance Exercise for Older Adults.&rdquo; <a href="https://www.youtube.com/watch?v=QT5d4tTXW6U" target="_blank">https://www.youtube.com/watch?v=QT5d4tTXW6U</a>.&nbsp;</li>
</ul>

Balance exercises

These five exercises can help you stay on your feet.