Are you tired of the same boring workouts? These 3 unique strength and balance exercises for seniors will help you move better and feel stronger.
Table of Contents
1. On-the-Toes Squat
This squat variation keeps your weight on your toes instead of your heels. It strengthens your quads and improves your balance.
Stand tall, then rise onto the balls of your feet. Slowly lower into a squat, keeping your knees over your toes. Then stand back up.
Only go as deep as you feel comfortable. This builds eccentric strength, which helps with deeper squats and less knee pain.
2. High Toe Raise Hold
This exercise looks simple but challenges your balance in a big way. It works your calves, core, and even your posture muscles.
Start with a heel raise. Squeeze your glutes, tighten your abs, and raise your arms overhead. Try to hold this tall position.
You’re raising your center of gravity and narrowing your base of support, which forces your body to balance harder. Work up to holding it for a full minute.
3. Rhythmic Bouncing
This gentle, relaxing move helps with blood flow, lymphatic flow, and bone strength—all while keeping you light on your feet.
Stay on the balls of your feet and bounce up and down slightly. You can even come off the ground just a little for more challenge.
Want other variations? Try using a ropeless jump ropes or a mini-trampoline. Both add fun and variety while keeping your bones strong.
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