Exercises to improve stability and balance

I would definitely recommend Tai Chi it helps with flexibility and balance. We are a mixed group at my class from beginners to experienced and everyone is very encouraging and supportive. It is also a good way of meeting new people and enjoying social time together.

Sets of 10, 3 times.

Try some squats with your back to the wall and slide your bum down with your arms out straight in front of you.

Simple knee raises alternate knees lift to the horizontal and hold for 5 seconds.

Stand the bottom step with heels overhanging the step then raise your heels up and then down 10 times.

All of these can be done in sets of 3 times as long as you are otherwise fit and healthy of course, if anything hurts then stop.

Can anyone recomend exercises to help you get up after kneeling down. I really struggle to do this now and it scares me as i didnt realise how weak my legs have become since i had to give up running and aerobics after back problems!!!

Hi AdamPaul, have you tried physiotherapy? Unfortunately loss of strength and balance issues is just a part of growing up but I've started to be more proactive about it. I've been having Physio Comes to You come to my home frequently for about a year now and am noting a fantastic difference! I recommend them to everyone.

I wish I could stand unaided for the length of time the man did introducing his workout ?

I think, the best thing you can do to improve your stability and balance Yoga is to considered a really dynamic system for strengthening the human form in a variety of ways.

If you have a smart TV this 15 minute workout for seniors is good. I've been doing them in my living room. DH caught me one day and laughed at me. I don't mind, I think it's doing me good. I used 2 cans of baked beans instead of the dumbbells.
youtu.be/K727ao6Kjr4

Of course yoga etc will help a great deal. But I agree with pamela that everyday changes help almost as much. I stand on one leg whenever I get the chance - teeth cleaning, waiting for the kettle or microwave, even while washing up! I also lift both heels very slightly off the floor while waiting for the bus or in a queue so the weight is just on the balls of your feet.

I also try to remember to stand up straight - it's so easy to slouch without realising it and all those muscles in your trunk get "saggy".

I hope that thinking about these things as I age will make sure that my muscles are in as good shape as possible should medical/skeletal problems arise later on.

As has been said on GN before- just practice standing on one leg. I do it when I’m cleaning my teeth. If you find it difficult then you can lightly rest a finger on the sink.
PS. I do use an electric toothbrush .

Yoga, Pilates, Zumba, HIIT

Thank you. Have downloaded these, I do yoga but cannot do the balance poses without holding onto a wall. My balance has always been poor and can trip over a pea!

There is no better way than yoga to improve balance and stability. The thing that makes yoga different from other exercises is that it helps in keeping the mind still which is the most important thing in improving stability and balance.

I had such bad balance I kept falling over. I had lots of investigations, including a brain scan, and they couldn’t find anything wrong, so I have what is termed “benign positional vertigo.” I took up Tai Chi and my balance , posture and confidence have all improved so much.

I also think yoga, pilates or tai chi.

I attend a Pilates class that deals with injuries and balance. My balance since I had a fall has been very dodgy. I now stand on what I can only describe as a 'half ball' ie a firm base with a slightly squidgy curved top and do heel/toe movements whilst holding on to a rail like grim death. The instructor stands next to me in case I need to grab her. At first I felt very dizzy afterwards but slowly I'm getting used to it. It's not particularly pleasant BUT I am beginning to feel more confident in walking - and I'm determined to keep doing it until I can eventually go down steps. Our class only has a maximum of 6 clients each with our own problems and are given individual exercises according to our needs. It's a wonderfully supportive group but it gets me that an 84 year old can do this exercise easily whilst I struggle!!!! It makes me even more determined

yoga, pilates, tai chi -

Tai Chi.

Poor balance can also be an indicator of a herniated disc and damaged sciatic nerve...

I go to pilates but have real problems with the balance exercises at the start so I'll try these. Isn't poor balance an indicator of ageing?

??

Pilates, Tai Chi and lots of walking.

Pilates & Tai Chi and lots of walking.

I have also downloaded these OldMeg. Thanks.

Thank you OldMeg. I have printed these. I'm on some horrible pills that are affecting my balance a bit.