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In-Home Balance Improvement Exercises for the Elderly

As we age, our coordination dwindles and the ability to balance, a skill most of us take for granted, becomes more difficult. Balance is required for almost every day-to-day task. You can perform daily balance improvement exercises in the comfort of your home to reduce your risk of falling and injury.

  1. Knee Raise

    • Perform this simple exercise to strengthen and stabilize the muscles in your quadriceps and hip flexors. Stand next to a sturdy chair with a rigid backrest. Keep your feet together and knees slightly bent and hold the chair with your left hand for stability. Lift your right foot from the floor, bending at the knee to bring your thigh toward your chest. Hold the leg as high possible for 3 seconds. Slowly lower your leg and repeat several times before changing legs.

    Sit to Stand

    • Sit toward the front edge of the chair. Keep your back straight and position your feet on the floor shoulder-width apart. Lift yourself off the chair, letting your legs do the work. You may use your arms for support if needed. Extend your legs until you are standing fully upright. Slowly lower yourself back onto the chair and repeat several times.

    Side Leg Raises

    • Stand with the chair centered in front of you and grip the backrest with both hands for support. Bend slightly at the knees and keep your back straight. Lift your right leg in an outward motion to the right without bending your knee farther. Hold your leg so your foot is 6 to 12 inches from the floor for 3 seconds. Slowly lower and repeat several times before changing legs.

    Hip Extensions

    • Make sure you are competent at the above exercises before attempting hip extensions. The stress placed on your hips and buttocks requires more strength.

      Stand with the chair centered in front of you and grip the backrest with both hands for support. Take a small step backward so you are taking more of your weight on your arms. Keep your knees slightly bent and feet facing forward. Lift your right leg up directly behind you, feeling the tension in your buttocks and hamstring. Hold this position for 3 seconds. Slowly lower and repeat several times before changing legs.

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