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

31. Foot Alphabet: Strengthen Ankle Mobility and Coordination

Strong ankles are key for preventing falls, and this simple seated exercise improves both ankle mobility and control. Sit in a chair with feet flat on the floor. Lift one foot and use your toes to “draw” the alphabet in the air. Repeat with the opposite foot. This gentle movement enhances ankle flexibility and strengthens small stabilizing muscles. How to do it: Sit in a sturdy chair. Lift one foot and trace the alphabet in the air with your toes. Repeat with the other foot. Complete once per side.

32. Shoulder Shrugs and Rolls: Improve Upper Body Balance and Posture

Shoulder strength is often overlooked in balance training, but good posture plays a key role in stability. Shoulder shrugs and rolls help maintain proper posture, improving balance and reducing neck and shoulder tension. Stand or sit with your spine straight. Lift your shoulders up toward your ears, then slowly roll them back in a circular motion. Reverse direction after 5–8 repetitions. How to do it: Perform 8–10 repetitions in each direction. Try incorporating deep breaths to enhance relaxation.