Balance Training NYC - Marjorie Jaffe, Senior Personal Trainer

• Resistance Training - Strength training, including resistance training, is an exercise that involves using resistance bands or weights to work the muscles. Seniors can improve their stability and balance by increasing muscle mass and strength. For seniors just starting with resistance training, squats and lunges can be a great way to get started. As they progress, incorporating weights or resistance bands can allow for more significant gains in strength and stability. 

• Balance-Specific Exercises - Several exercises are designed to improve balance. These can include activities like standing on one foot, performing heel-to-toe walks, and standing on a balance board or stability ball. Seniors can work with a personal trainer to develop a balance-focused exercise routine that is tailored to their individual needs and goals. 

• Single Leg Stands - Single-leg stands are a balance exercise where you stand on one leg for a period of time. To do a single-leg stand, stand on one leg with your knee bent slightly and your other leg lifted in the air. You can hold your hands out to your sides or place them on your hips for support. Balance on one leg for as long as you can without touching the ground with your other foot. You can also try closing your eyes to make the exercise more challenging. This exercise helps to improve ankle stability, leg strength, and balance.

• Yoga and Tai Chi - Yoga and Tai Chi are exercises known to help seniors improve their balance, flexibility, weight, and overall well-being. Both of these activities involve slow, deliberate movements that can help seniors become more aware of their bodies and movements. Tai Chi, in particular, has been shown in some studies to improve balance and reduce the risk of falls among seniors. 

• Heel-toe Walk - Heel-toe walking is a technique commonly used in physical therapy and rehabilitation. It involves intentionally placing the back of one foot in front of the toes of the other foot with each step, creating a smooth and controlled gait. This technique is often used to improve balance, coordination, and strength in the lower extremities. It's also sometimes used in dance or other forms of movement to create a smooth and graceful flow to steps. 

• Wall Angels - Wall angels is an exercise where you stand with your back flat against a wall, feet about a foot away from the wall. You slowly raise your arms overhead from that position until your elbows and hands touch the wall. Then, you slowly lower your arms back down to the starting position, keeping your back flat against the wall the entire time. It's an excellent exercise for improving shoulder mobility and posture.

• Planks - Planks are a type of exercise that involves holding your body in a straight, rigid position for a certain period of time. The most common version involves starting in a push-up position and holding yourself up off the ground using only your forearms or hands for a set amount of time. This exercise is known for strengthening the core muscles, which include the abdominal muscles, lower back, and hips. It's a popular exercise for improving overall fitness and posture.

• Cat-Cow - Cat-Cow is a yoga pose commonly used as a gentle warm-up exercise to stretch the spine, lengthen the back, and increase mobility in the hips and shoulders. In this pose, you start by getting on your hands and knees, putting your wrists beneath your shoulders and your knees beneath your hips. You alternate between two poses: as you inhale, arch your back, and lift your head to the sky (cow pose), and as you exhale, you round your spine and position your chin to your chest (cat pose). This movement helps release tension in the lower and upper back, improving digestion and reducing stress.
  

• Walking and Other Cardiovascular Exercise - Walking and other cardiovascular exercise also help improve balance among seniors. Increasing the heart rate and muscle blood flow can improve overall strength and stability. Cardiovascular exercises are well-known to be beneficial for weight management, which can help reduce the strain on joints and improve overall mobility and balance. 

Overall, exercise and fitness can benefit seniors struggling with balance issues. By incorporating resistance training, balance-specific exercises, and activities like yoga or Tai Chi into their routines, seniors can improve their overall stability, reduce the risk of falls, and enjoy greater independence and mobility as they age. 

Additional Resources

• Regular Exercise and Aging - Marjorie Jaffe
• Postpone Aging by Eating These Foods Regularly - Marjorie Jaffe