I have many seniors as patients these days and if you look at the population trends that number is going to increase over the next decade. With that in mind I thought it would be a good idea to write a post about maintaining balance for seniors.
It is important to remember that as we age our ability to gain and hold onto muscle mass decrease. That does not mean that there is an age where we lose that ability altogether. At any age you can exercise and build strength and muscle that will allow you to keep your balance and stability almost indefinitely.
Any exercises that strengthen your legs and hips performed while standing are likely to have a positive effect on your ability to maintain your balance. While performing these exercises it is important to remember you are working on a balance problem. You should always have a sturdy chair or a countertop to hold onto just in case you lose your balance.
Below are some videos from youtube that were posted by balancebasics.net and they are very good but very basic. You may be at a more advanced stage of fitness but these are still very good basic exercises. They can be adapted to any age and fitness level.
Below I have a video showing a basic balance exercises using a chair.
This video shows some balance, core strength, some strength exercises and stretching. All very useful to maintain your balance as you age.
This last video has an overlap but I particularly like the exercise coming out of a chair.
Some repetitions of all these exercises would be good. You could do them daily but it might be better every other day. 3 sets of 10 repetitions.
Please let me know what you think of this post. I would love to share your experience.