Dizziness is one of the most distressing symptoms for the elderly. Feeling dizzy, disoriented or unsteady when standing up can make the elderly anxious, reduce their independence and increase the risk of falling.
While medications can help control dizziness to a certain extent, balance exercises are simple, gentle and completely natural but provide a more sustainable and comprehensive solution.
Why is exercise important for the elderly?
Exercise not only improves cardiovascular and musculoskeletal health, but is also especially important for the ability to maintain balance and adjust posture. In old age, maintaining the stability of the body also means maintaining confidence, independence and quality of life.
To create safe conditions when practicing, the elderly can use a yoga mat to avoid slipping, wear shoes with good grip or go barefoot to increase the feeling of the feet. When starting, it is advisable to have a relative support or stand near a fixed object such as a table or chair to prevent loss of balance.
12 simple balancing exercises to help reduce dizziness
1. Rock the boat
This is a gentle exercise to help the body get used to transferring weight from one foot to the other:
- Stand straight, two feet hip-width apart.
- Stretch both arms out to the sides to help maintain balance.
- Lift the left leg, bend the knee so that the heel points toward the buttocks.
- Hold for 30 seconds and then switch legs.
- Do three sets on each side.
2. Shift the body weight
This exercise teaches the body how to balance when one foot is not in contact with the ground:
- Stand straight, two feet hip-width apart.
- Shift all your weight onto your right leg, lifting your left leg slightly off the floor.
- Hold for 30 seconds, then switch sides.
- Repeat 3 times on each side.
3. Single-Leg Balance
Exercise to strengthen your legs and control your posture:
- Stand with your feet hip-width apart, hands on hips.
- Lift one leg off the ground, hold for 30 seconds.
- You can hold onto the back of a chair for support when you first start.
4. Tree Pose
This is a popular yoga pose, great for building mental and physical stability:
- Stand next to a sturdy support.
- Put your weight on your right leg.
- Place the sole of your left foot on your ankle, shin, or right thigh (not on your knee).
- Close your hands in front of your chest or spread your arms wide to maintain balance.
- Hold for 1 minute, then switch sides.
5. Tightrope walk
Coordination and control exercise:
- Place a long rope or ribbon on the floor.
- Stretch your arms out to the sides.
- Take one step at a time along the rope, heel to toe.
- Do at least 15 steps.
6. Flamingo stand
Strengthen thighs and core:
- Stand upright, weight on right leg.
- Extend left leg forward, keeping back straight and core tight.
- Hold for 10–15 seconds.
- Switch sides and repeat.
7. Lunges
This exercise strengthens leg muscles and improves flexibility:
- Step right foot forward, about 2–3 feet in front of left foot.
- Keep your back straight, shoulders relaxed, and abs tight.
- Lower slowly, bending your knees so that your back knee almost touches the floor.
- Push back up and switch legs.
8. Leg lifts backward
This exercise strengthens the lower back and hips:
- Stand facing the back of a chair, with your hands lightly holding on.
- Lift one leg back, keeping your back straight.
- Do not arch your back as you lift your leg.
- Repeat with the other leg.
9. Heel-to-toe walks
Improve dexterity and prevent falls:
- Stand with your heels against a wall.
- Step your left foot forward, placing your heel on your right toes.
- Continue walking like this for 20 times.
10. Toe–heel raises
A simple but effective exercise to activate the small muscles in the feet and calves:
- Hold on to a walker or sturdy chair.
- Lift your heels, hold for 3 seconds.
- Then shift your weight onto your heels and lift your toes.
- Repeat 10–20 times.
11. Lean forward and backward
Helps increase control of your core movement:
- Stand with your feet on the outer edge of the balance board.
- Swing your weight forward until the front of the board touches the floor and hold for a few seconds.
- Continue to lean back and forth slowly for one minute.
12. Tai Chi
Tai Chi is a traditional practice that helps seniors improve balance, flexibility, and mental agility:
- Stand up straight with your feet shoulder-width apart and your arms relaxed at your sides.
- Put your weight on one foot and step out with the other.
- Lean forward slightly, raising your arms high above your head in a wide arc.
- Relax your arms down by your sides, keeping your wrists facing up and your knees slightly bent.
- Rotate your torso to the right, extending your arms outward in a large circular motion.
- Bring your right hand toward your left elbow, bringing your right foot closer to your left foot.
- Step out to the side with your right foot to return your body to the starting position.
