{"id":46844,"date":"2022-10-21T23:59:23","date_gmt":"2022-10-21T23:59:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46844"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"balance-activity","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/balance-activity\/","title":{"rendered":"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Heel-To-Toe_Walk\" >Heel-To-Toe Walk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Toe_Stand\" >Toe Stand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#One-Leg_Stand\" >One-Leg Stand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Standing_Windmills\" >Standing Windmills<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Tightrope_Walking\" >Tightrope Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Obstacle_Course_Stepping\" >Obstacle Course Stepping<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Balance_Beam\" >Balance Beam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Riding_A_Bicycle\" >Riding A Bicycle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Yoga\" >Yoga<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Tree_Pose\" >Tree Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Warrior_III_Pose\" >Warrior III Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Half_Camel_Pose\" >Half Camel Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Gait_Awareness\" >Gait Awareness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Down_Dog\" >Down Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Foot-To-Seat_Pose\" >Foot-To-Seat Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Tai_Chi\" >Tai Chi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Benefits_Of_Balance_Exercises_For_Seniors\" >Benefits Of Balance Exercises For Seniors<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Lower_Risk_Of_Falls\" >Lower Risk Of Falls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Improved_Bone_Health\" >Improved Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Improved_Cognitive_Function\" >Improved Cognitive Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Greater_Independence\" >Greater Independence<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Improved_Quality_Of_Life\" >Improved Quality Of Life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#Choosing_The_Right_Balance_Exercise\" >Choosing The Right Balance Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The vestibular system is largely responsible for our sense of balance. It\u2019s a complex network of sensors within our inner ear that sends messages to our brain about the position and movement of our head (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279394\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">As we age, this system can begin to deteriorate, which can lead to problems with balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4906308\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). There are several things we can do to help keep our vestibular system healthy as we age.\u00a0<\/span><span style=\"font-weight: 400;\">One of the best things is to do balance exercises. These exercises help to keep the sensors in our inner ear functioning properly, and can also help to improve our overall balance and coordination.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Here are 10 great balance exercises for aging adults:<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Heel-To-Toe_Walk\"><\/span><strong>Heel-To-Toe Walk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This exercise is great for <a href=\"https:\/\/betterme.world\/articles\/balance-board-benefits\/\">improving balance<\/a> and coordination.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk forward, placing the heel of one foot directly in front of the toes of the other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure to keep your feet in line with each step, and don\u2019t let your heels come up off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a wall or another sturdy object for support if needed.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Toe_Stand\"><\/span><strong>Toe Stand<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This exercise is similar to the heel-to-toe walk, but it\u2019s done without moving your feet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one foot off the ground and balance on your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10 seconds, then switch feet and repeat.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"One-Leg_Stand\"><\/span><strong>One-Leg Stand<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This exercise is great for improving balance and strengthening the muscles in your legs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg with the other leg bent at the knee and raised slightly up so that it&#8217;s not supporting you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 10 seconds, then switch legs and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you need to, you can hold onto a chair or another sturdy object for support.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Standing_Windmills\"><\/span><strong>Standing Windmills<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This exercise is great for improving <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">balance and coordination<\/a>, as well as strengthening the muscles in your legs and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms out to your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise one leg out to the side and then swing it back behind you, keeping your arms out to the sides for balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\"><img decoding=\"async\" class=\"aligncenter wp-image-32157 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425-1024x576.png\" alt=\"balance activity\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4425.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Tightrope_Walking\"><\/span><strong>Tightrope Walking<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This balance activity for children can also be done by adults to improve balance and coordination.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a taped line on the floor or ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Challenge yourself to walk on the line in a variety of ways\u00a0<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Forward-<\/b><span style=\"font-weight: 400;\"> walk normally heel to toe<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Backward- <\/b><span style=\"font-weight: 400;\">walk heel to toe but backward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side-ways-<\/b><span style=\"font-weight: 400;\"> keep feet together and sidestep along the line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heel-to-toe but crossing in front- <\/b><span style=\"font-weight: 400;\">lift one leg and place the heel in front of the toe of the other then switch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swinging arms-<\/b><span style=\"font-weight: 400;\"> can help with balance<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\"><i>Chair Yoga For Seniors: 10 Poses to Improve Strength, Flexibility, And Balance<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Obstacle_Course_Stepping\"><\/span><strong>Obstacle Course Stepping<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This activity can be done inside or outside and is great for improving balance, coordination, and agility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up a course using household <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">objects<\/a> such as chairs, small tables, couch cushions, etc.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The idea is to step over or around the obstacles without touching them or losing your balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also use objects that are of different heights or that require different types of stepping motions to add variety.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Balance_Beam\"><\/span><strong>Balance Beam<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This activity can be done inside using a broom handle or outside using a curb, plank of wood, or something similar. It\u2019s great for improving balance and coordination.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the object on the ground and challenge yourself to walk along it without touching the ground or losing your balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For added difficulty, you can try walking heel-to-toe or crossing one foot in front of the other as you walk.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Have someone nearby to spot you in case you lose your balance.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Riding_A_Bicycle\"><\/span><strong>Riding A Bicycle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bike riding is a great way to improve balance and coordination, as well as get some cardio exercise (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jeph\/2013\/686412\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by riding slowly around your neighborhood or on a bike path.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you get more comfortable, you can try riding on hilly terrain or even taking your bike off-road.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A stationary bike can also be used and is a good option if you\u2019re new to cycling or aren\u2019t able to ride a regular bike.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\"><img decoding=\"async\" class=\"aligncenter wp-image-32156 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427-1024x576.png\" alt=\"balance activity\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4427.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><strong>Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga is a great way to improve balance, flexibility, and overall fitness (<\/span><a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article\/71\/3\/406\/2605263\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many different yoga poses can help improve balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best balance-improving yoga poses include the tree pose, the warrior III pose, and the half Camel pose.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tree_Pose\"><\/span><strong>Tree Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do the tree pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together and place your hands on your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight to one leg and raise the other leg off the ground, placing the foot flat against the inside of your thigh.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your arms over your head and bring your palms together. Hold this pose for 30 seconds to 1 minute, then switch sides and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Warrior_III_Pose\"><\/span><strong>Warrior III Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do the Warrior III pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together and place your hand on your hip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight to one leg and raise the other leg off the ground behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward from your hips and reach your arms out in front of you, keeping your shoulders down and your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute, then switch sides and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Half_Camel_Pose\"><\/span><strong>Half Camel Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To do the Half Camel pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the ground with your knees hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your lower back with your fingers pointing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back and arch your back, then slowly lift your chest and look up toward the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute, then release and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Sofa yoga is a modified form of yoga that can be done while sitting on a sofa. It is especially beneficial for those who are not able to stand or those who have balance issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sofa yoga poses that can help improve balance include gait awareness, down dog, tree pose, and foot-to-seat pose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\"><img decoding=\"async\" class=\"aligncenter wp-image-32158 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-1024x576.png\" alt=\"balance activity\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4424.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gait_Awareness\"><\/span><strong>Gait Awareness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This chair-supported <a href=\"https:\/\/betterme.world\/articles\/should-i-lose-weight-before-building-muscle\/\">move<\/a> improves balance in motion and awareness of foot placement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a chair at one end of a yoga mat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of the chair with your feet flat on the ground in front of you\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees and take a few deep breaths\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, slowly stand up and take a step forward with your right foot\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you bring your left foot to meet your right\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on how your feet feel as they touch the ground and take a few more steps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Down_Dog\"><\/span><strong>Down Dog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose can be done with or without a chair for support. It helps to lengthen and stretch the spine, as well as improve balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a tabletop position facing the base of the chair with hands shoulder-width apart and feet hip-width apart\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lift your hips up and back, coming into an upside-down \u201cV\u201d shape\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet and legs active by pressing down on the mat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Foot-To-Seat_Pose\"><\/span><strong>Foot-To-Seat Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose helps to improve balance in a step-up position. It&#8217;s useful for those who have trouble with coordination when stepping up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand next to the chair with your feet hip-width apart\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the back of the chair for support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your left leg and place the foot on the seat of the chair\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you press down into the chair to stand up, bringing your left leg to meet your right\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you return to the starting position\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Tai_Chi\"><\/span><strong>Tai Chi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tai chi is a Chinese martial art that is often described as \u201cmeditation in motion\u201d. It\u2019s a great way to improve balance, coordination, and overall fitness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7871341\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/academic.oup.com\/heapro\/article\/19\/1\/33\/782090\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Tai chi is low impact and can be done by people of all ages and fitness levels.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/\"><i>Understanding Static &amp; Dynamic Balance: Definition, Importance, Testing, Exercises, And More<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\"><img decoding=\"async\" class=\"aligncenter wp-image-32152 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-1024x576.png\" alt=\"balance activity\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4472.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Balance_Exercises_For_Seniors\"><\/span><strong>Benefits Of Balance Exercises For Seniors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many <a href=\"https:\/\/betterme.world\/articles\/30-day-leg-challenge\/\">benefits<\/a> of balance exercises for seniors, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Risk_Of_Falls\"><\/span><strong>Lower Risk Of Falls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention (CDC), one in four adults aged 65 and over falls each year. Falls are the leading cause of injury and death among seniors and can lead to a decline in overall health (<\/span><a href=\"https:\/\/www.cdc.gov\/injury\/features\/older-adult-falls\/index.html\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance exercises can help to reduce the risk of falls by improving coordination and muscle strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6635278\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Bone_Health\"><\/span><strong>Improved Bone Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Osteoporosis is a condition that causes bones to become weak and brittle. Seniors are at a higher risk for developing osteoporosis due to age-related changes in bone density (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK45506\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance exercises can help to improve <a href=\"https:\/\/betterme.world\/articles\/estrogen-dominance-foods-to-avoid\/\">bone health<\/a> by increasing muscle mass and improving balance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25142277\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Cognitive_Function\"><\/span><strong>Improved Cognitive Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has shown that <a href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\">balance exercises<\/a> can help to improve cognitive function in seniors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5618974\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study found that Tai Chi improved cognitive function in seniors with mild cognitive impairment (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-022-12526-5\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Another study found that balance training improved executive functioning in older adults (<\/span><a href=\"https:\/\/agsjournals.onlinelibrary.wiley.com\/doi\/10.1111\/jgs.12611\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Greater_Independence\"><\/span><strong>Greater Independence<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aging makes seniors rely on others and can lead to a decline in overall health. Balance exercises can help to improve independence by improving strength, coordination, and balance (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11357-016-9872-7\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Quality_Of_Life\"><\/span><strong>Improved Quality Of Life<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise improves quality of life measures such as physical function, energy levels, and sleeping patterns in seniors (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0188335\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Balance exercises specifically can also help improve mental health by reducing stress and anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choosing_The_Right_Balance_Exercise\"><\/span><strong>Choosing The Right Balance Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When choosing a balance exercise, it\u2019s important to consider your fitness level and any health conditions you may have. If you have any concerns, be sure to talk to your doctor before starting an exercise program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to exercise, start with <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">simple exercises<\/a> and progress to more challenging ones as you get stronger. Balance exercises can be done at home or the gym. There are also many balance classes available for seniors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working with a personal trainer or physical therapist can also be helpful. They can design a balance exercise program that\u2019s tailored to your needs and help you progress safely.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Balance exercises are an <a href=\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\">important<\/a> part of an overall fitness program for seniors. They can help improve strength, coordination, and balance. Balance exercises can also help to reduce the risk of falls and improve cognitive function.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When choosing a balance exercise, be sure to consider your fitness level and any health conditions you may have. Talk to your doctor before starting an exercise program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Balance_Activities_For_Aging_Adults\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The vestibular system is largely responsible for our sense of balance. It\u2019s a complex network of sensors within our inner ear that sends messages to our brain about the position and movement of our head (10).\u00a0As we age, this system can begin to deteriorate, which can lead to problems with balance (1). There are several [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46929,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-46844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent - BetterMe<\/title>\n<meta name=\"description\" content=\"This article discusses the benefits of \u2605 BALANCE ACTIVITY \u27a4 for seniors and provides tips on choosing the right exercise for your needs. Balance exercises can help to reduce the risk of falls and improve cognitive function.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent\" \/>\n<meta property=\"og:description\" content=\"This article discusses the benefits of \u2605 BALANCE ACTIVITY \u27a4 for seniors and provides tips on choosing the right exercise for your needs. Balance exercises can help to reduce the risk of falls and improve cognitive function.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/balance-activity\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175898640-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/\"},\"wordCount\":1926,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175898640-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The vestibular system is largely responsible for our sense of balance. It\u2019s a complex network of sensors within our inner ear that sends messages to our brain about the position and movement of our head (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279394\/\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">As we age, this system can begin to deteriorate, which can lead to problems with balance (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4906308\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). There are several things we can do to help keep our vestibular system healthy as we age.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">One of the best things is to do balance exercises. These exercises help to keep the sensors in our inner ear functioning properly, and can also help to improve our overall balance and coordination.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 10 great balance exercises for aging adults:<\/span>\\r\\n<h2><strong>Heel-To-Toe Walk<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This exercise is great for <a href=\\\"https:\/\/betterme.world\/articles\/balance-board-benefits\/\\\">improving balance<\/a> and coordination.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do it:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Walk forward, placing the heel of one foot directly in front of the toes of the other.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Be sure to keep your feet in line with each step, and don\u2019t let your heels come up off the ground.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Use a wall or another sturdy object for support if needed.<\/span><\/li>\\r\\n<\/ol>\\r\\n<h2><strong>Toe Stand<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This exercise is similar t ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/\",\"name\":\"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/balance-activity\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175898640-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This article discusses the benefits of \u2605 BALANCE ACTIVITY \u27a4 for seniors and provides tips on choosing the right exercise for your needs. 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Balance exercises can help to reduce the risk of falls and improve cognitive function.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent","og_description":"This article discusses the benefits of \u2605 BALANCE ACTIVITY \u27a4 for seniors and provides tips on choosing the right exercise for your needs. Balance exercises can help to reduce the risk of falls and improve cognitive function.","og_url":"https:\/\/dev.betterme.world\/articles\/balance-activity\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1700,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175898640-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/"},"wordCount":1926,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175898640-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The vestibular system is largely responsible for our sense of balance. It\u2019s a complex network of sensors within our inner ear that sends messages to our brain about the position and movement of our head (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279394\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">As we age, this system can begin to deteriorate, which can lead to problems with balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4906308\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). There are several things we can do to help keep our vestibular system healthy as we age.\u00a0<\/span><span style=\"font-weight: 400;\">One of the best things is to do balance exercises. These exercises help to keep the sensors in our inner ear functioning properly, and can also help to improve our overall balance and coordination.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Here are 10 great balance exercises for aging adults:<\/span>\r\n<h2><strong>Heel-To-Toe Walk<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">This exercise is great for <a href=\"https:\/\/betterme.world\/articles\/balance-board-benefits\/\">improving balance<\/a> and coordination.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do it:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk forward, placing the heel of one foot directly in front of the toes of the other.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure to keep your feet in line with each step, and don\u2019t let your heels come up off the ground.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a wall or another sturdy object for support if needed.<\/span><\/li>\r\n<\/ol>\r\n<h2><strong>Toe Stand<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">This exercise is similar t ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/","url":"https:\/\/dev.betterme.world\/articles\/balance-activity\/","name":"Balance Activities For Aging Adults: The Top 10 Exercises To Stay Fit And Independent - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/balance-activity\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1175898640-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"This article discusses the benefits of \u2605 BALANCE ACTIVITY \u27a4 for seniors and provides tips on choosing the right exercise for your needs. 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