Balancing Exercises for Senior Citizens

As we get older the vision glaucoma, diabetes and cataracts affect our vision as well as our balance. Vestibular disorders are also more common as we get older because our vestibular system becomes smaller as we age.

Our bodies maintain balance from three different areas, the eyes, muscles and the vestibular system in our ears. All three send nerve impulses to the brain about your movement.

1. One of the easiest exercises for leg strength and balance is Sitting and Standing. Simply sit down on a chair and stand up as quickly as you can. Do this as many times as you can without becoming dizzy. Start off slow and gradually build up the number of times that you can stand up and sit down.

2. Standing next to a table or a chair, with one hand on the chair or table, raise one leg (without bending the knee) about 6 inches off the ground, hold for a few seconds then do the other leg. Do about 10 or 15 times a day. Make sure that the chair that you are holding on to is sturdy.

3. This is similar to 2. Standing next to a table or a chair, with one hand on the chair or table, pull your leg backward (this time bend the knee) about 6 inches off the ground, hold for a few seconds then do the other leg. Do about 10 or 15 times a day.

4. Standing straight up, take one step forward so the heal of foot moving is touching the toe of the other foot. Now do the same thing with the other foot. This is like walking on a high wire act without leaving the ground. Walking heel to toe is a good balancing exercise but make sure that when you start out do it close to a wall to prevent falling.

5. When doing any balance exercises, be careful not to fall. Stop immediately if you begin to feel light-headed or dizzy

While having muscular arms, chests and legs can be impressive especially if you are older, there is one group of muscles that you should be concentrating on and that is your core muscles. Your core muscles are the abdomen, the back and pelvis. Strengthening these muscles will definitely improve your balance as well as your posture.

Over the years you probably have heard of folks who use giant exercise balls to become fit. With various routines your overall body can get quite a workout. But it you also know that it can with your balance? Simply by sitting on the ball and trying to stay still will definitely help with your balance.