How can a 70-year-old improve their balance?

As we age, it’s natural for our bodies when we age lots of things is happening while we getting older like change, including a decline in balance, eyesight goes weaker and stability. For many seniors, the fear of falls and injuries can limit their independence and confidence. But fear not! At the 70-year-old person can improve their balance in life.

Exercise will help you to maintain and regulate your overall joints. As a natural part of aging, our balance can be hindered by joint degeneration and muscle loss. Weaker core muscles and changes in eyesight can cause older adults to lose their balance more often.

In this blog, we’ll explore the significance of how can a 70-year-old improve their balance.

7 Exercise Helps to improve Balance at 70

There is an answer to how can a 70-year-old improve their balance.

1. Heel-Toe Raises:

How to do heel-toe raises:

1. Stand with your feet hip-width apart.
2. Roll back onto your heels (hold onto a chair if needed). 
3. Roll forward onto your toes (hold onto a chair if needed).
4. Keep repeating, moving back and forward for 30 seconds.

2. Side Leg Lifts:

How to do side leg lifts:

1. Stand with your feet hip-width apart.
2. Lift your right foot off the ground and your leg out to the side.  
3. Hold for 10 seconds (hold onto a chair if needed).
4. Repeat on the other leg. Do each side 2-3 times. 

3. Back Leg Extensions:

How to do back leg extensions:

1. Stand with your feet hip-width apart.
2. Raise your left foot off the ground and lift your left leg behind you.
3. Hold for 10 seconds (hold onto a chair if needed). 
4. Repeat on the other leg. Do each side 2-3 times.

4. Balance Beam Stance:

How to do a balance beam stance:

1. Stand with your feet hip-width apart.
2. Step one foot right in front of the other like you are on a balance beam.  
3. Hold for 10 seconds (hold onto a chair if needed). 
4. Repeat with the other leg in front. Do each side 2-3 times. 

5. Rock the Boat Exercise:

How to do a rock the boat exercise:

1. Stand with your feet hip-width apart.
2. Lift your right foot off the ground and your leg out to the side.
3. Step back to center and then lift your left foot off the ground and your leg out to the side. (Hold onto a chair if needed). 
4. Move side to side, transferring weight from one foot to the other, for 30 seconds. 

6. Chair Squats:

How to do chair squats:

1. Start sitting in a chair with your feet hip-width apart.
2. Slowly stand up, keeping your abs tight, and squeeze your glutes.
3. Sit back down into the chair with control 
4. Repeat for 30 seconds.

7. Single Foot Balance:

How to do a single foot balance:

• Stand with your feet hip-width apart.
• Raise your right foot off the ground (bend your knee and lift as high as feels ok). 
• Hold for 10 seconds (hold onto a chair if needed). 
• Repeat on the other leg. Do each side 2-3 times.