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

Lisette Marie

11. Back Leg Extensions: Strengthen the Lower Body and Improve Posture

Back leg extension. Photo Credit: Envato @shotprime

Back leg extensions target the glutes, hamstrings, and lower back, all crucial for maintaining balance and posture. Stand behind a sturdy chair or countertop for support. Shift your weight onto one leg and slowly extend the other leg straight back, keeping it straight and your toes pointing down. Avoid leaning forward as you lift your leg. Lower your leg back down with control and repeat for 8-10 repetitions before switching sides. This exercise strengthens the lower body and helps you maintain a stable, upright posture.

12. Weight Shifts: Practice Balance Transitions

Smiling confident sportswoman with hands on hips. Photo Credit: Envato @ArtemVarnitsin

Weight shifts are a foundational exercise for improving balance during movements like walking or reaching. Stand with your feet hip-width apart and your hands on your hips. Shift your weight slowly onto your left foot, lifting your right foot slightly off the ground. Hold for 3-5 seconds, then shift your weight to your right foot and lift your left foot. Repeat this alternating movement for 10-12 repetitions per side. This simple exercise builds confidence in shifting weight, reducing the risk of falls when navigating uneven surfaces.

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11. Back Leg Extensions: Strengthen the Lower Body and Improve Posture

12. Weight Shifts: Practice Balance Transitions

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