Dynamic Balance Exercises for Everyday Mobility

If you are worried about losing balance as you get older, you're not alone. Our mobility can become compromised with age, so we need to do what we can to preserve and improve balance through exercise. 

Whether you are taking new medications or suffer from a balance disorder or another medical condition, you can take matters into your own hands and start incorporating dynamic balance exercises into your health regimen.

The benefits are numerous, allowing you to avoid dizziness and falls while also improving your overall balance, mobility, and flexibility. That all sounds pretty great, right? But, like many of us facing balance issues in the coming years, you might need some tips on the best exercises for balance for seniors. 

Our own Coach Lindsay regularly works on developing exercises for 50+ aged adults who want to stay fit and active long into our golden years. One of her specialties is designing standing routines. The best part is that she is here to guide you through her dynamic standing balance routine that will get you moving in the right direction.

Dynamic Versus Static Balance Exercises

Before digging into some workout exercises, we want to discuss some differences between dynamic and static balance exercises to help you determine which is best for your needs. Both categories are important, but for our purposes today, we want to focus on dynamic balance work because the movements help us maintain balance while moving our body and walking. 

With static balance exercises, your body remains stationary, keeping your body's center mass immobile over your base of support. Think about times when you want to do specific strength exercises, such as squatting or alternating deadlifts. Static balance exercises allow you to do that. 

Dynamic balance exercises allow you to stay mobile while walking, riding your bicycle, hiking, and general, essential daily movement. 

5 Exercises for Dynamic and Mobility

We know how important the ability to exercise in your home is to our members and guests using the Mighty Health app and website. You don't need to worry about battling bad weather conditions or the potential of catching a cold or flu at the gym. Besides, it's convenient and makes it easier for all of us to do our exercise sessions consistently. 

Fortunately, Coach Lindsay has you covered with these five dynamic balance exercises you can do starting today. As always, start with a five-minute warmup and finish with a gentle cool-down. 

1. Front Toe Taps

Stand next to a chair or counter if you are worried about your balance. Even if you aren't too worried, it can't hurt to have something to help you stabilize nearby.

Let's start by standing on your left leg with your hands at your hips or to the side. Here's what to do next: 

• Lift your right foot directly out in front of you, without raising it too high, while rocking forward. 

• Tap your toe on the ground, then lift it back up, parallel to your supporting leg. 

• Continue the exercise, rocking on the ball of your foot and back leg, barely touching your toe to the ground. 

Do this exercise for 15-20 seconds before moving to the other side and repeating the entire process. 

This movement mimics taking a step, whether up or down, or taking a long stride while walking, so try not to skip this one.

2. Heel-to-Toe Walking

For this exercise, you will be walking around an object, like a chair, in a circle. Make sure to give yourself plenty of room.

Again, place your hands on your hips or out to the side, and let's get started:

• Start walking slowly heel-to-toe, moving around the chair. Lindsay suggests that you imagine walking on a balance beam. 

• Move slowly in a straight line. 

• If you find it too easy walking heel-to-toe with your feet flat, move onto your tippy toes, which will make it more challenging. 

You can also do this exercise by moving straight forward or in a square pattern, depending on your available space. Do this exercise for 25-30 seconds total. 

3. Grapevine Walk 

The grapevine walk will require some focused thinking and coordination, so get ready for a multi-engagement exercise with this one. 

• Stand with your feet together. 

• Start with your right leg, crossing it in front of and over your left leg. 

• Pull your left leg out from behind your right, and bring your leg back to a parallel position with your right.

• Take your right leg behind your left leg, then bring your left leg back to a parallel position with your right.

• Move back in the other direction, starting by crossing your left leg in front of your right leg. 

• Bring them back to a parallel position.

• Take your left leg behind your right leg, before bringing your legs back to a parallel position.

• If it's too easy, move to your tip-toes to challenge yourself and your balance. 

• Repeat this alternating exercise for 15-20 seconds on each side. 

The cadence and movements can be challenging and tough to remember, but give yourself time to get used to doing grapevine sessions, and keep practicing this important balance movement. 

4. Dynamic High Knees 

High knee exercises are common for strength training. Even if you haven't done it before, you should get the hang of it quickly. 

• Stand on your right leg, and lift it up and down with your hands on your hips or out to the side. 

• Your right toe should tap the ground lightly, or if your balance is good enough, let your toe hover above the ground.

• Do this for 10-15 seconds on each side. 

5. High Knee Jumps

High knee jumps are the most challenging exercise in the mix, but Coach Lindsay encourages class participants to try it. If it's too challenging, use modifications to stay safe and build your abilities. 

• Keep a chair close to you and out to the side for stability and modification as needed. 

• Stand on your left leg.

• Next, your right leg goes up, and then you switch legs with a hop. 

• Remember to raise your leg, hold it, then jump or hop to the other leg.

• If you don't like the hop movement, or it feels like it's too much, simply raise each leg and alternate them. 

Would You Like Help to Develop Your Ideal Fitness Regimen? 

Are you planning to join Coach Lindsay for some exercise sessions? Would you like more help developing an exercise regimen tailored to your physical abilities and needs? Our Mighty Health team can help!

Visit our Mighty Health website, and download our app to help you get personalized coaching, so you can start on a path to great health as an older adult.