The 5 Best Exercises Recommended For Senior Health, Strength and Balance

Nothing will keep you steadier on your feet—and prevent falls—better than strong legs and good balance. You can spend all the money you want on sensors, alarms, canes, walkers, lighting, lifts, and other gadgets, but none of them compare to the safety benefits of strong, well-trained muscles.

That’s why we’ve compiled five of the most recommended exercises for older adults, based on research from the world’s leading health organizations and academic studies. We focused on exercises that are simple, safe, and require no gym membership, no trainer, and no equipment.

Do any one of these and you’ll feel the difference. Do all five consistently and you’ll be tapping into a true “fountain of youth.” Study after study shows that small amounts of regular exercise can dramatically improve your health, mobility, and independence. So there’s every reason to start—even a little—and absolutely no reason to do nothing. Your future self will thank you.

1. Walking

According to the Harvard Health Publishing, Walking improves gait stability, strengthens the ankles and hips, and helps maintain the reflexes needed to prevent falls. The more recent Southern Community Cohort Study, suggests fast walking may lengthen your life.

Harvard recommends you get a good pair of sneakers and start by walking 10 to 15 minutes a day. Increase the speed and duration over time. How simple is that? Next time you do your shopping go for a walk and have your bags delivered, instead of taking the car, taxi or bus. Or simply go for a walk with a spouse, friend, child or grandchild and enjoy the day and some good conversation.

2. Plank

According to one study, isometric exercises, especially the plank, led to the most significant reductions in systolic and diastolic blood pressure - more so than aerobic, HIIT, and dynamic resistance exercises. The plank also does a great job of engaging and strengthening your core muscles.

To do the plank, simply lie down on the floor, stomach down. Now raise yourself by supporting your upper body with your forearms. Now lift your pelvis off the ground so only your toes and forearms are touching the floor. Your body should be straight (like a plank of wood), no rounding of the back or bending of the legs. Hold it for as long as you can, and try to increase your hold times week to week. If getting onto the floor is difficult, you can also do a modified plank by placing your forearms on a counter or sturdy table.

3. Dancing

According to one study, dancing has fantastic benefits for your brain and according to another study dancing can "significantly improve muscular strength and endurance, balance, and other aspects of functional fitness in older adults". Because it combines so many age defying elements, it was actually shown to not only improve your physical well-being, but also reverse and improve brain processing speeds and reaction times.

The study suggests that to maximize the physical and mental benefits of dancing, you should change up your dance routine pretty consistently. This will force your mind and muscles to learn new movements and patterns, stimulating neuropathic growth. If you don't have a partner or studio nearby, find explore dance routines on YouTube, you can find personalities, tunes and routines galore!

4. Squats

In an article published by AARP, they say the squat is the #1 exercise to do as you get older. Doing squats will help you improve your balance, get up and down from your chair, walk the stairs, prevent falls and pick up and walk with your grocery bags - all very practical benefits!

To do the squat stand directly in front of a chair, put your arms straight out, parallel to the floor like Frankenstein, and lower yourself until your bum touches the chair and stand right back up again. Your upper body will be leaning forward slightly when your bum touches the chair. If balance is a concern, stand in front of a counter or sink so you can lightly hold on for support.

5. Single Leg Stand

According to a review of nine academic studies, toe flexor muscles play an important role in improving "postural balance for people over the age of 60" while showing that poor toe flexor strength can increase one's risk falls. One of the best exercises to improve toe flexor strength and overall balance is the single leg stand - think Karate kid!

To do the single leg stand safely, put the back of a chair in front of you, so that if you lose your balance you can catch yourself. Now simply raise one leg off the ground, lifting your knee so that your thigh is parallel to the ground. Try to balance yourself in that position for as long as you can. Do the same thing with the opposite leg. You'll feel all the muscles in your legs working to maintain your balance, from your feet all the way to your glutes. If lifting the knee is too difficult at first, simply stand on one leg with toes of the raised foot lightly touching the ground for support.

Last Words

Far too many people think the only way they can get fit is by going to the gym, getting a trainer or enrolling in a class. Far from it. If you like staying active by doing sports or activities, by all means, do it. Whether it's golf, swimming, tennis, hiking or cross country skiing, all can be done to a very ripe old age, and all will have similar benefits to any of the exercises above.

That said, one of the best ways to remain independent—without having to rely on others or a medical alert system— is to stay in shape. Staying fit will give you the energy, strength and stamina to stay active and engaged in life. It doesn't have to be complicated!