Exercises For Balance For Seniors And The Elderly

Eye Tracking

Exercises for balance for seniors and the elderly are vital as we grow older. Age-related declines in our balance are in part due to muscle and joint range of motion loss, slower reflexes, reduced visual sensitivity, and cognitive changes.

Working on head movements using the exercises below will help support your ability to look around the room when going about your day. If you are unable to perform this exercise without getting dizzy, then stop.

I have made a great balance video that is fun and easy to do. All you need is a chair, comfortable loose fitting clothing,  and a pair of smooth bottom shoes to wear so you won’t catch your feet.

Read on then give it a try! Exercises like the eye tracking exercise above are important measures we can take to help offset these declines.

Your doctor can tell you more about your dizziness. If you suspect a more serious problem like vertigo, orthostatic hypotension or drug interactions, definitely check in with your doctor. When trying the exercises for balance below, hold on to a chair at first using your non-dominant hand.

Use your dominant hand to perform the movements. Once you feel more secure, then try letting go of your hand briefly, then for longer periods.

You’ll get it sooner or later! If you get dizzy when performing these exercises for balance for seniors and the elderly, make sure you sit down, get a drink of water, and try to look straight ahead at eye level until you start feeling better.

Purpose of this exercise

These exercises will help our visual and vestibular systems. They are Important in maintaining our postural stability.

Step 1

Hold your thumb comfortably in front of your face with your elbow bent.


Step 2

Move your thumb to the right as far as comfortable. Then move your thumb to the left as far as comfortable. Try not to move your head. Follow with your eyes only.


Then move your thumb upward, and finally downward.


Eye Tracking Exercise #2 How to do it

Step 1

Now hold your thumb at arm’s length.


Step 2

Move your thumb to the right as far as comfortable. Then move to the left as far as comfortable. This time, follow with your eyes and head.


Move your thumb upward, then downward.



Breathe normally, inhale through the nose and exhale through the mouth.


Lift your chest high while maintaining a level head. If you get dizzy, stop. If you would like to try again, hold on to a chair this time. If you feel pain in your neck, especially when turning to the side, only turn as far as comfortable.

Take it up a notch

Perform at a quick pace for 2 minutes. Add a one pound wrist weight to your arm. Stagger your feet one in front of the other.

How to perform eye tracking

How to perform eye tracking

More Balance Exercises

1. Single limb stance

2. Eye tracking

3. Clock reach

4. Staggered stance

5. Single limb with arm

6. Balancing wand

7. Knee marching

8. Body circles

9. Heel to toe

10. Grapevine

11. Stepping

12. Dynamic walking