Improve Balance and Strength: The Best Exercises for Older Adults

Getting older isn't easy. With age comes higher risk for physical and mental health complications, such as elevated blood pressure, heart disease, and dementia. In addition, as you age, your muscles lose mass and flexibility and your bones become less dense, making them susceptible to fractures and breaks.

While most senior health guidelines prioritize low-impact exercises like swimming and cycling to improve cardiovascular health and muscle elasticity, older adults should also incorporate strength training into their fitness routines. Lifting weights or using weight-training machines can mitigate the effects of age-related muscle mass loss. There are also several strength training exercises that can significantly enhance your balance and mobility, both of which are vital for injury prevention.

Squats and Lunges

Squats are great for balance and strengthening your muscles. They're also versatile, and you can do them basically anywhere. You can perform bodyweight squats or add resistance by using weights (dumbbells or barbells), a weighted vest, or regular household objects.

For proper form, start by standing with your feet hip-width apart. Take a deep breath and slowly bend at the knees, lowering your glutes until they're parallel with the ground, or as low as your body allows. Activating your core, slowly rise up to the starting position to complete one full rep. Older adults with limited mobility can position a chair behind them for added support.

Lunges are also excellent way to improve balance, especially when performed in a slow and controlled manner. They also help strengthen the quads, hamstrings, hips, glutes, and calves. Like squats, you can do them without any additional equipment or hold weights for added resistance. For a static lunge, keep your core engaged and torso straight. Step one foot in front of the other and bend at the knees, lowering until your back knee comes close to the floor.

Arnold Press

Named after the man who popularized the movement, actor and former California Governor Arnold Schwarzenegger, the Arnold Press is a great exercise for upper-body strength and balance. It's similar to a traditional shoulder press, but incorporates a twisting motion at the top for optimal rear deltoid activation. Consistently performing the Arnold press can also improve posture, in turn alleviating neck and back pain.

"With modern day living we hardly ever find the need to lift our hands above our head. Using our mobile phones, tablets, eating our dinner or reading the newspaper are all examples of this," says Ty Paul, an elite coach who primarily trains athletes over 60, speaking to Men’s Health. "The Arnold press will help us maintain a nice range of movement in our shoulders allowing us to keep good posture."

Face Pulls

Paul also suggests face pulls as an ideal exercise for older adults to improve their posture and flexibility. By pulling a looped resistance band or weighted rope toward your face, you're retracting and strengthening your shoulders, which again can help improve posture and balance.

With a cable machine, you can easily adjust the weight that you're pulling for optimal comfort and resistance. Aim for about 8-12 reps three times per week for maximum effect.

Shoulder rolls and the kettlebell rack-and-press are also effective shoulder-strengthening and posture-enhancing exercises.

Planks

Planks are effective and easily accessible exercises for people of all ages. They're particularly beneficial for people over 60 as they help strengthen core muscles, which are integral for posture and balance. A strong core can also help alleviate lower back pain and reduce the likelihood of future aches and pains. Like squats and lunges, the plank is a bodyweight exercise that can be adapted for your current physical condition.

For maximum effect, position yourself stomach-down on a yoga mat so that your spine is straight and that only your toes and forearms are supporting your weight. Engage your core and try to hold this position for anywhere from 30 seconds to 1 minute. If this isn't immediately attainable, lower your knees to the mat for added support.

Low-Impact Balance Exercises

If the exercises listed above are too difficult or you have limited mobility, there are several other low-impact balance exercises you can try. These include the single-leg stance, tree pose, sideways walking, side- and back-leg raises, and heel-toe raises.

For heel-to-toe raises, start with a straight back and slowly lift your heels from the ground to stand on your toes. Hold for about five seconds before lowering your heels and pressing them into the ground, also for about five seconds. You can do this while seated if standing is a challenge.

Effective Mobility Movements

There are also many other low-impact mobility movements that can ease pain, increase flexibility, and ultimately make day-to-day life more manageable for older adults. Neck stretches, which involve just a gentle tilt of the neck in each direction, can relieve tension in the neck and upper back.

For a quick-and-easy full-body mobility workout, you could also add shoulder rolls, hip rotations, knee extensions, and ankle circles.