How to Improve Walking Steadiness as a Senior

As we age, our bodies become less and less resistant to long-term damage. When we are young, breaking a bone is usually resolved within several weeks in a cast, without many complications or lingering issues. However, falling and breaking a bone as an elderly person can have far more serious consequences. It takes longer to heal, and can also lead to the development of chronic pain. One way to prevent this as a senior is to safely practice exercises that improve and maintain your balance and walking steadiness. This will help you be better able to catch yourself if you do stumble; and give you more strength to cope with any injuries if you do fall. Keep reading to learn more about how to improve your walking steadiness as a senior in assisted living in Lakewood. 

NOTE: You can try these exercises barefoot or with sneakers, just be sure you always have someone to spot you when doing any kind of exercise.

Walk The Invisible Tightrope

1. Your spotter should stay right behind or beside you for this exercise.

2. Stand with your feet together and your arms out to your sides in a “T” shape.

3. Lift your right foot and place it down again directly in front of your left foot, so that they are in a straight line—as if you were on a tightrope.  

4. Hold for 5-10 seconds.

5. Repeat steps 3 and 4, starting with your left foot this time. 

6. Get as far as you can, and be sure to keep your posture in mind—head up, shoulders back, and back as straight as you can manage. 

Leg Raises All Around

1. Your spotter should stay nearby for this exercise, and you will also be needing a sturdy chair or table you can place your hands on without needing to bend down. 

2. Start by facing the back of the chair or table (with good posture) and place your hands on it for support.

3. Lift your right leg straight back behind as far as you can comfortably go. Try not to bend your knees at all. 

4. Hold for 5-10 seconds.

5. Repeat steps 3 and 4 with your left leg.

6. Alternate 3-5 times per leg. 

7. Next, you can repeat the same set in different ways by lifting your legs straight to the sides, as well as straight out in front of you. Remember to keep your posture in mind! (For side leg raises, it may be easier to start out with your support on the opposite side as the leg you are lifting.)

Get Up, Sit Down

1. Your spotter should remain in front of you for this exercise, and you may need to hold their hands for support. You will also need a sturdy chair that you can easily get in and out of. 

2. Start in a seated position in the chair.

3. Hold for 5-10 seconds.

4. Using as much of your core, glute, and leg strength as you can, stand up out of the chair.

5. Hold for 5-10 seconds.

6. Sit back down, engaging as many muscles as you can, so you are not relying solely on arm strength. 

7. Repeat 5-10 times.  

Our mission statement of “to honor, to value, to invest” sets us apart from other senior living Lakewood has to offer. We have built a foundation on honoring God, valuing our seniors and selecting staff with a felt calling to serve. Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, MorningStar at Applewood provides outstanding assisted living and memory care in Lakewood.