Neither lunges nor planks: The best exercises for seniors over 55 to avoid fallouts, according to Harvard

With changing bodies and a slower metabolism, a consistent exercise routine becomes even more important after age 55. Harvard experts have revealed that simple, everyday exercises can boost balance and reduce the risk of falls.

Harvard’s recommendations focus on moves that are safe and effective. These exercises build strength, improve coordination, and help prevent common injuries from unexpected falls. Keep on reading to learn about three routines designed to keep you steady and confident in your golden years.

Chair-assisted squats

Chair-assisted squats strengthen the glutes, thighs, and core muscles. They help build a solid base that improves balance and stability. This exercise is a gentle yet effective way to create muscle mass in the lower body, making everyday movements easier and safer. To do this correctly, follow these steps:

1. Stand with your feet shoulder-width apart and keep a sturdy chair nearby.
2. Slowly lower your body by bending your knees until your glutes tap the chair.
3. Use your arms or hold the back of the chair for extra balance if needed.
4. Focus on smooth and controlled movements and rise slowly to a standing position.

Opposite limb lifts

Opposite limb lifts work your back, glutes, and shoulders simultaneously, training your body to keep balance during different motions. This one is ideal for seniors who want to improve their posture and prevent falls. To perform opposite limb lifts, do this:

1. Start on a soft surface in a hands-and-knees position with your knees aligned under your hips.
2. Extend one arm straight forward while lifting the opposite leg back at the same time.
3. Hold the position for a few seconds, then switch sides smoothly.
4. Keep your movements steady, and if necessary, use a cushion or mat for extra knee support.

Heel-toe standing

Heel-toe standing focuses on refining your balance and coordination. It strengthens leg and core muscles, making it easier to control your steps. This exercise helps retrain your body to stand in a controlled, deliberate manner, which is crucial for maintaining mobility. To do the heel-toe standing exercise, follow these steps:

1. Stand tall with both hands resting on a wall for support.
2. Rise onto your toes, lifting your heels off the ground, and hold this position for a few seconds.
3. Slowly lower your heels back down to the floor.
4. Repeat this movement 10 times or adjust the repetitions to your level.

Staying active doesn’t have to mean high-intensity workouts. Harvard experts suggest that small changes in your daily routine can make a big difference. By adding chair-assisted squats, opposite limb lifts, and heel-toe standing exercises into your schedule, you can boost your balance, strengthen essential muscles, and reduce your risk of falls.

These exercises are simple, safe, and can be easily done at home, making them ideal for seniors over 55 who want to maintain their independence. Remember that the goal is to build strength gradually and consistently. Always take your time and focus on quality movements rather than speed. With regular practice, you’ll not only feel more stable on your feet but also more confident in your daily activities.