Seniors’ Week 2023: Enhancing Balance and 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, there are a variety of factors that contribute to a decline in balance and coordination. Muscular weakness, reduced flexibilitiy, changes in vision and medications can all affect the ability to stay steady on our feet. The consequences of impaired balance can be severe, leading to an increased risk of falls and other related injuries. Therefore, it is crucial to focus on exercises and activities that help improve and maintain balance and coordination.

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: Both yoga and pilates offer a wide range of poses and stretches that can improve balance, flexibility and strength. Many classes are specifically designed for seniors, making it accesible and enjoyable for all fitness levels.
• Walking: Regular walking is an excellent way to maintain balance and coordination. Seniors should consider walking on even surfaces, well-lit areas and using walking aids like a cane or walker if required.
• Stair climbing: Practicing going up and down stairs can be a valuable exercise for those who can safely manage it. However, this should be done cautiously with supervision to avoid accidents.