Ageless Agility: Balance-Building Moves to Keep Seniors Active and Steady

Lisette Marie

23. Seated Heel-to-Toe Taps: Strengthen Ankles and Improve Control

Young dancers playing or doing exercise while sitting on chairs at ballet class. Photo Credit: Envato @photobac

Seated heel-to-toe taps are a low-impact exercise that strengthens the ankles and enhances control. Sit in a sturdy chair with your feet flat on the floor. Lift the toes of your right foot while keeping your heel grounded, then lower your toes and lift your heel. Repeat this tapping motion for 10-12 repetitions, then switch to the left foot. This simple exercise improves ankle flexibility and strengthens the stabilizing muscles, which are vital for maintaining balance and reducing the risk of falls.

24. Dynamic Lunges: Build Leg Strength and Stability

Fit woman smiling at camera, while doing forward walking lunges outdoors. Photo Credit: Envato @tymoshchukph

Dynamic lunges are an excellent way to build strength and stability in the legs while improving balance. Stand with your feet hip-width apart. Take a step forward with your right foot and bend both knees to lower into a lunge position. Keep your front knee aligned over your ankle. Push through your right foot to return to the starting position, then repeat with your left foot. Perform 8-10 repetitions per side. This exercise strengthens the quadriceps, hamstrings, and glutes while enhancing balance during forward and backward movements.

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23. Seated Heel-to-Toe Taps: Strengthen Ankles and Improve Control

24. Dynamic Lunges: Build Leg Strength and Stability

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