Hello, Rob Fox here from Silverfox Fitness, and one of the important services I offer to seniors here in Cambridge, Ontario, is tips and techniques for how to improve your balance.

To improve balance as a senior, perform core and lower body strength exercises every day.

Popular exercise routines such as the Sit to Stand, the Single Leg Stand, Walk the Block, Chair Yoga, Water Aerobics, and Qi Gong’s famous Golden 8, would be a great beginning.

Each of these 5 routines, not only targets the muscles that prevent falls, but include a series of simple moves that start easy and progress to more difficult.

And, there are 5 so you can do a different routine each day – Monday to Friday – and then take a break on Saturday and Sunday!

If you like what you see here, share them with friends because doing them with others on a certain day at a certain time motivates you to make them an important part of your life!

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Sit to Stand Routine (No shoes and socks required.)

1. Find a sturdy chair.
2. Sit on the edge with feet shoulder width apart.
3. Do a seated posture check.
4. Lean forward slightly and stand up.
5. Do a standing posture check.
6. Feel for the chair behind you and sit back down.
7. Posture check everytime you’re seated and standing.
8. As you extend your arms out front, lean forward, and stand.
9. With arms still extend, sit back down slowly.
10. Stand one last time with arms extended out front and very slowly sit back down pausing briefly just as your glutes (bum) get close to the seat.

Repeat routine 10 times!

Single Leg Stand (Use a chair/counter top/ wall for support if needed)

1. Stand tall with hips in neutral.
2. Raise one leg off the floor slightly.
3. Balance on the other foot for as long as you can. (goal 30 sec.)
4. Try the other foot.
5. If you need to hold onto something for support, that is ok but your goal is no support.
6. Now try it again raising your knee up as high as possible.
7. Progress to knee out to the side.
8. Try with one leg bent at 90 degrees with foot behind.
9. Try straight leg out to the side as far as possible.
10. Try straight leg out to the front as high as possible.

Walk the Block (Make sure your footwear matches the environment)

1. Walk a short distance at a quick pace so you feel your heart rate up. (20 sec.)
2. Walk on the balls of your feet.
3. Walk with giant steps.
4. Walk with one foot in front of the other.
5. Walk with side steps and maybe try a “grapevine” step.
6. Walk backwards. (Make sure the space around you is safe.)

Chair Yoga (Use a sturdy chair.)

1. Sit up straight with feet shoulder width apart.
2. Raise one knee high and hold for as long as possible.
3. Pull the knee to chest and hold for as long as possible.
4. Straighten the leg and hold off the floor for as long as possible.
5. Cross the bent leg over the other and pull knee for as long as possible.
6. Create a “fig.4” with your leg.
7. Repeat on the other side.

Water Aerobics (Indoor/outdoor pool/beach)

1. Walk in the water using different steps i.e. giant steps, on the balls of your feet, tandem, sideways, backwards)
2. Tread water.
3. Move quickly.
4. Play with a ball.
5. Fludder kick.
6. Swim every way you can think of.

Golden 8 Energy Balancing Exercises (With or without music)

1. Find a comfortable quiet space inside or outside to stand.
2. Do each of the eight exercises very slowly 3x in a row each.
3. Do the Golden 8 in the morning and then again in the evening to see how your body changes.

Take Away

Older adults especially need balance exercises to help prevent falls. The risk of falling goes up after age 65. It’s good to include balance training with physical activity and strength training in your daily activity. A little balance training daily is better than none at all or once a week.