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

41. Single Leg Stance on Pillow/Cushion

Progresses the basic single leg stance by adding instability. Stand near a sturdy surface. Place a firm pillow or cushion on the floor. Carefully step onto the cushion with one foot and find your balance before attempting to lift the other foot for a single leg stance. The unstable surface forces the small muscles in your feet and ankles to work harder. Hold for 10-15 seconds, then switch sides.

42. Heel Raises with Head Turns

Combines calf strength with a sensory challenge. Perform calf raises (rising onto the balls of your feet) near a wall. At the top of the raise, slowly turn your head to look right, return to center, then look left, return to center, before lowering your heels. This requires maintaining balance on your toes while altering your visual input, strengthening ankles and challenging your balance system simultaneously. Repeat 8-10 times.