Changes can happen to your body as you age. When you lose muscle mass and strength, you might have trouble with your balance and coordination. That’s why you need to work on that now.
Cardio, muscle training, targeted workouts, and stretching can all help you keep moving for longer and improve your balance. These are the six best balance exercises for adults that you can do to change up your workout.
6. Heel-to-Toe Raises
One of the first exercises on our list of balance exercises for adults is the heel-toe raise. Place your hands on your walker or chair, and slowly lift both heels off the ground.
Stand on the balls of your feet. Hold this for as long as you can, then move your weight to your heels and lift your toes. Ten to twenty times, or as many as you can handle, can be done.
–Muscles Targeted: calves
5. Tree Pose
There are five balance exercises for adults on our list. The fifth one is the tree pose. If you know this from yoga, you start by standing up straight and slowly shifting your weight to your right foot.
Set the bottom of your left foot on your ankle, shin, or thigh. Lift your left leg. Hold the pose for up to one minute while keeping your hands in a relaxed spot. Then switch sides and do the other side.
–Muscles Targeted: hip, calves, quads
4. Flamingo Stand
To keep seniors’ balance, the flamingo stand is the next thing on our list. In a way similar to the tree pose, stand up straight and put your weight on your right foot. Lift your left foot and stretch your left leg out in front of you.
This should be held for 10 to 15 seconds, or however long you want. Then, go back to the starting position. Do this three times on one side before moving to the other side.
–Muscles Targeted: core, calves, hips
3. Weight Shifts
Weight shifts are the last of the top three best balance workouts for adults. Place your feet hip-width apart at the start, and put your weight on your right foot.
Lift your left foot a little and hold that position for up to 30 seconds. When the time is up, put your leg back on the ground and do the other side. Do it three times on each side.
–Muscles Targeted: quads, calves
2. Tightrope Walk
Another great way for adults to improve their balance is to walk a wire. Unlike professional walkers, your feet will stay on the ground. Lift your arms up and out to the sides, or put them on your hips.
Start by standing up straight. Keep your eyes on a set point in the distance as you walk forward in a straight line. Hold your foot in the air for two to three seconds before putting it right in front of your other foot every time you lift it. Walk this way for about 20 to 30 steps.
–Muscles Targeted: core, quads, calves
1. Rock the Boat
Rock the boat is the last exercise on our list of balance routines for seniors. Stand with your feet about hip-width apart. Lift your arms and put them on your hips or out to the side.
Get your left foot off the ground and bend your knee so that your heel is closer to your butt. Hold this position for up to 30 seconds, then switch to the other side and do the action three times on each side.
–Muscles Targeted: quads, core, hips