Seniors’ Week 2024: Building Stability and Enhancing Coordination

How We Can Help

Proper and adequate routine foot care is fundamental for maintaining good balance. At The Foot Clinic, our Podiatrists will address any concerns about your foot health that may impact your balance and mobility. This can include corns and calluses, bunions, generalised foot pain, heel pain, knee pain and many more!

Importance of Balance and Coordination

•  As we age, several factors can contribute to reduced balance and coordination.
• Muscular weakness, decreased flexibility, vision changes, and certain medications can all impact stability.
• Impaired balance can lead to a higher risk of falls and related injuries.
• Focusing on exercises and activities that strengthen balance and coordination is essential for safety and well-being.

Balance and Coordination Exercises

All these exercises can be performed at home with just a chair. No additional equipment required!

1. Single limb stance

• Stand behind a steady, solid chair and hold onto the back of it.
• Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then swap.
• The goal is to stand on one foot without holding onto the chair, and to hold that pose for up to 60 seconds.

2. Walking heel to toe

• Place your left foot in front of your right, with the left heel touching the top of the toes on your right.
• Move your right foot in front of your left, with the right heel touching the top of the toes on your left.
• Continue walking this way for 20 steps.

3. Side leg raises

• Stand behind a steady, solid chair and hold onto the back of it.
• Slowly lift your right leg to the side. Ensure that your back is straight and you're looking straight ahead.
• Lower your right leg slowly. Repeat this exercise 10-15 times per leg.

4. Back leg raises

• Place your hands on a wall or the back of a solid and stable chair.
• Shift your weight onto your right foot and slowly lift yout left leg back and up as high as you can.
• Hold this position for 5 seconds before returning to the starting position.
• Do 10 repetitions on the same side. Repeat on the opposite side.

5. Heel raises

• Stand straight and place your hands on the back of a chair.
• Raise yourself up on your toes as high as you can go, then gently lower yourself.
• Perform 15-20 repetitions of this exercises.

6. Marching (in place)

• Standing straight, lift your right knee as high as you can.
• Lower it, then lift the left leg as high as you can.
• Lift and lower your legs 20 times.
• If needed, you may perform this exercise in front of a counter for additional support. 

More Balance & Coordination Activities

• Yoga and Pilates: These activities provide a variety of poses and stretches that enhance balance, flexibility, and strength. Many classes are tailored specifically for seniors, making them accessible and enjoyable at any fitness level.

• Walking: Regular walking is an excellent way to support balance and coordination as well as naturally keep yourself strong. Seniors are encouraged to walk on even surfaces, in well-lit areas, and use aids like a cane or walker if needed.

• Stair Climbing: Practicing stair climbing can be a beneficial exercise for those who can safely manage it. However, it’s important to proceed cautiously and with supervision to prevent accidents.