Top Balance Exercises at Home
Strength training is part of a balanced exercise plan, and it’s especially important for people over 50. If you’re not incorporating strength training into your routine already, don’t be intimidated. These standing core stabilization exercises are easy to do and appropriate for all skill levels. They’re a great place to start if you want to build muscle and improve balance.
Benefits of Strength Training Over 50
Aerobic exercise is important for strengthening your heart and maintaining a healthy body weight. Strength training balances aerobic exercise by focusing on muscular strength. This has an impact on your entire body. Some of the benefits of strength training include:
Improves balance. As your muscles grow stronger, you’ll notice your balance improve. This also lowers your risk for falls. Standing core exercises are a great place to start when focusing on balance.
Lowers risk for diabetes and heart disease. Regular strength training lowers your risk of chronic diseases, including type 2 diabetes and heart disease.
Reduces chronic pain. When done correctly, strength training may cause mild muscle soreness but should not hurt your joints or cause chronic pain. In fact, building core strength puts less stress on your spine, which can help with low back pain.
Promotes healthy body weight. Regular strength training builds lean muscle mass. This helps you lose weight and makes your body appear leaner.
Lowers risk for osteoporosis. Our bone density naturally decreases as we age. In some cases, this can cause osteoporosis and increased risk for broken bones. By making bones bear a load, weight training makes them stronger and denser. This can lower your risk of osteoporosis.
Best Dynamic Balance Exercises for Core and Leg Strength
We designed this low impact workout to be a beginner introduction to strength training. Take the exercises slowly, focusing on your form rather than getting through a certain number of repetitions. Once you’ve mastered these standing core exercises, you’ll find that you can do them nearly anywhere.
Warm Up
Make sure to warm up your muscles before beginning this workout! Here are some warm up options you can do for 10-15 seconds each:
Marching in place.
Stepping side to side on a clear place on your floor. Step to the left, slightly farther than shoulder width, then back to your right.
Upper body torso twists. Placing your hands on your waist, twist your body from one side to the other, keeping your hips pointing forward.
Knee hugs. Standing on one food, draw your opposite knee toward your chest, holding it with both hands. Then repeat with the other side.
Bodyweight Squats
Bodyweight squats are a good way to strengthen your core and lower body. Pretend that you are lowering yourself to sit in a chair. With your feet hip width apart, stick your butt out and back, taking care to keep your knees from going past your toes. Engage your core muscles as you lower yourself so that your thighs are close to parallel with the floor, then push back upward to a standing position. If you feel unsteady, it’s fine to hold onto a chair for balance. Sticking your arms straight out in front of you can also make you feel more balanced.
Good Mornings
Good mornings work your leg muscles, back, and abdominal muscles. They are one of the best standing core exercises for seniors. Begin with your feet shoulder width apart. Hinge at your hips, sending your butt backward and your upper body forward. You can pretend as though you are looking forward into a pool of water. Focus on keeping your core engaged throughout this exercise. Then, hinge back upward into a standing position.
Calf Raises
To do standing calf raises, again begin with your feet about shoulder width apart. Slowly rise upward onto your toes. You should feel your calves engage as you do this, and you may also feel some activation in your upper legs. Try to keep your torso steady. If you feel wobbly, holding onto the wall or a chair can help.
Standing Bicycles
Bicycles are often done while lying on the floor, but this standing version is very effective. Stand up straight with your shoulders back and feet shoulder width apart. Lift your hands to the back of your head, with your elbows bent out to the side. Then crunch your abdominal muscles downward as you lift your left knee while bringing your right elbow downward to meet it. Return to a neutral position and repeat on the opposite side.
Plank
Planks are a great way to build core stability, which will help your overall balance. To do a plank, begin with your hands and knees on the ground. Your hands should be under your shoulders. Then, step one leg backward, then the other, focusing on keeping your back straight. Think about engaging your core muscles to hold you steady.
Standing Modification: If this move is too challenging, try a standing modification instead. Using a sturdy chair, use both hands to grip the edge of the chair while keeping your body outstretched and toes planted into the floor. This less intense version still engages your core muscles but with lower intensity.
Side Crunches
Side crunches work your oblique abs, the muscles on the side of your abdomen. Begin in a standing position with your hands behind your head and elbows outstretched to the side (similar to the standing bicycle position above). With your toes turned outward and right knee facing to the side, draw your knee up until your thigh is roughly parallel to the ground. At the same time, draw your right elbow down to meet it. You should feel your side abdominal muscles activate. Repeat on the opposite side.
More Strength Training Routines with Mighty Health
Strength training can be intimidating when you first get started, but it doesn’t have to be! Mighty Health has standing exercises for all skill levels. We’re excited for you to to join the Mighty Health family and continue your journey to become a stronger, more energetic, healthier version of yourself! Download the app today to get started!