8 Exercises for Seniors to Improve Strength and Balance

Single Limb Stance

Stand behind a steady chair, holding onto its back. Lift your right foot and balance on your left foot for as long as possible, then switch feet.

Walking Heel to Toe

Walk by placing your right foot in front of your left, touching heel to toe, then shifting weight onto your right foot and repeating with your left foot.

Rock the Boat

Stand with feet hip-width apart, transfer weight to right foot, and lift left leg off the ground. Hold for up to 30 seconds, then switch legs.

Clock Reach

Stand in the center of a clock, holding a chair with your left hand. Lift right leg and extend right arm to different "numbers" on the clock. Repeat, focusing on maintaining balance.

Back Leg Raises

Stand behind a chair and lift right leg straight back, engaging lower back and glute muscles. Lower leg and repeat for 10-15 repetitions on each leg.

Single Limb Stance with Arm

Stand with feet together next to a chair, lift left hand over head, and slowly raise left foot off the floor. Hold for ten seconds, then switch sides.

Side Leg Raise

Stand behind a chair, lift right leg to the side while keeping back straight and toe facing forward. Lower leg slowly and repeat for 10-15 repetitions on each leg.

Balancing Wand

Hold a cane or stick flat on the palm of your hand and try to keep it upright for as long as possible while seated. Switch hands to work on balance skills on both sides of the body.