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

43. Wall Sit with Alternating Heel Lifts

Builds isometric leg strength and core stability. Lean against a wall as if sitting in an invisible chair, knees bent at about 90 degrees, back flat against the wall. Hold this position. While holding the wall sit, slowly lift the heel of your right foot off the floor, hold briefly, then lower. Repeat with the left heel. Continue alternating heel lifts for 20-30 seconds while maintaining the wall sit.

44. Seated Ball Toss/Catch

Improves reaction time, core stability, and hand-eye coordination while seated. Sit upright in a sturdy chair, feet flat. Have a partner gently toss a soft ball or beanbag towards you. Catch it, then toss it back. Vary the direction (left, right, higher, lower) to engage different core muscles as you reach and stabilize. If alone, toss a ball gently against a wall and catch it. Perform for 1-2 minutes.