Fun balance exercises for older adults, using a balance pad, is easy to use, and lightweight piece of equipment to add to your exercise program.

Healthy4Life balance pad exercises for seniors are a great way to keep active, build strength, and increase mobility.  Please be sure to have a partner or perform the following exercises next to a stable chair or a wall, to hold if need be while performing the following exercises.

Below are some excellent balance exercises for seniors to do at home, their local gym, or a senior community center.

2 Legged Stand and Balance

Holding the hand of your partner, a stable object or a wall, slowly step onto the balance pad with both feet.  When you feel your balance, slowly let go of your partner’s hand, stable object, or wall.  Continue to stand maintaining your balance for a short period that is comfortable for you.  For example, 30 seconds, then step off.  Rest for 30 seconds, then repeat.

To the above exercise, you can add several variations to work your upper body muscle groups.  Add in a couple of light dumbbells, just 2 to 3 pounds is fine.

2 Legged Stand With Side Lateral Raise

Standing on the balance pad, holding dumbbells by your side, with palms down raise the dumbbells to shoulder height out to each side of your body and return to start position.  Do 12-15 repetitions

2 Legged Stand with Front Raise

Standing on the balance pad, again holding dumbbells by your side, and with palms facing the floor, raise dumbbells straight out in front of you to should height and return to start position.  Do 12-15 repetitions

2 Legged Stand Curl To Overhead Press

Standing on the balance pad holding the dumbbells by your side.  Curl both dumbbells at once and in one continuous motion press both dumbbells overhead and then return to the start position by reversing the exercise movement.  Do 12-15 repetitions

1 Legged Stand and Balance

Holding the hand of your partner, a stable object or a wall, slowly step onto the balance pad with both feet.  When you feel your balance, raise one foot slowly off of the pad to balance on one foot.  When performing this exercise it is a good idea to continue to hold on to your partner, a stable object or the nearby wall until you feel your balance is good enough to progress to standing on one foot without any assistance.

Front Step Over

Holding the hand of your partner, step with your right foot first, on to the balance pad, then step with your left foot over the pad to the floor in front of you.  Finish off the exercise by stepping off with the right foot.  You should now be standing on the floor in front of the balance pad.  Turn to face the balance pad and now repeat with the left leg first stepping on the balance pad and the right foot stepping over.  Repeat 3-5 times or whatever is comfortable for you.

Side Step Over

Holding the hand of your partner, stand with the balance pad on the side of your right foot.  Step onto the balance pad with your right foot followed by the left (both feet should be on the balance pad) then step off with the right and then step off with the left.  The balance pad is now on the side of the left foot.  Now go back the other way leading with the left leg and following with the right leg.  Repeat 3-5 times or whatever is comfortable for you.

Balance Pad Squat

Stand on the balance pad with both arms straight out in front of you.  Have your partner hold your hands if you have difficulty with your balance.  Squat down as low as you can without discomfort, or as low as if you were sitting in a chair, and then stand straight up again.  Repeat 3-5 times or whatever is comfortable for you.

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These dynamic balance exercises for older adults are an excellent way for them to strengthen their ankles, legs, and upper body, and also increase mobility.

Balance Pads are used every day in physical therapy balance exercises for elderly, making Healthy4Life balance pads the #1 choice for Physical Therapists in the U.S.A.

Ask your Doctor or Physical Therapist for a Balance Exercises for seniors handout, with exercises that are recommended for you at your next visit.

#1 Healthy4LifeOnline - ProsourceFit Exercise Balance Pad 15 x 12 - Blue
  • IMPROVE BALANCE & STRENGTH – Foam creates unstable surface for working on balance & core strength, which also strengthens feet/ankles for rehabilitation after injuries
  • ALL FITNESS LEVELS – A challenge for athletes who want to improve functionality & power; a great tool for beginners & older adults to increase body awareness and enhance stability
  • NON-TOXIC & NON-SLIP – Environmentally conscious TPE material is sweat-proof and slip-resistant, making it perfect for sweaty workouts and yoga, and is easy to clean afterward
  • MULTIPLE USES – Versatile pad can be used as a seat cushion, a knee pad for gardening, a foot pad for standing desks, as a meditation pillow, or for making yoga poses more challenging
  • LARGE SIZE – 15.5”L x 12.5”W x 2.5”H size is convenient for standing on and performing lunges, squats, planks, crunches, etc; lightweight 12 oz. is easy to carry
#2 Healthy4LifeOnline - Vive Balance Pad - Foam Large Yoga Mat Trainer for Physical Therapy, Stability Workout, Knee and Ank
  • IMPROVE STRENGTH, BALANCE AND MOBILITY: Easily integrating into any workout routine, physical therapy or rehabilitation program, the Vive balance pad provides a safe, destabilized surface to improve overall balance and increase core strength. Perfect for seniors and those recovering from injury or surgery, the durable foam balance pad increases joint stability and motor skills, safely strengthening weak ankles, knees and hips.
  • EXTRA LARGE TEXTURED PLATFORM: Lightly textured to provide a nonslip surface that is safe for use barefoot or with shoes, the balance pad also has a textured nonslip base to prevent slipping and sliding while in use. The extra large cushioned platform measures 15.8” by 13.4”, easily accommodating wider stances and all shoe sizes.
  • VERSATILE USE: Great for rehabilitation following an injury or surgery, the balance pad is also a useful addition to yoga, pilates and general exercise. Lightweight and portable, the foam balance pad can also be used as a comfortable seat cushion or foot elevator at home or on the go.
  • DURABLE FOAM MATERIAL: Resilient, closed-cell foam is tear-resistant, safely supporting up to 300 pounds. The thick, latex-free  2.4” foam balance pad is also water-resistant, repelling sweat. Easily clean the balance pad with a damp cloth and mild detergent before drying with a lint-free cloth.
  • VIVE GUARANTEE: 60 day unconditional guarantee so you can purchase now with confidence.
#3 Healthy4LifeOnline - Airex Balance Pad Foam Balance Board Stability Cushion Exercise Trainer for Physical Therapy, Rehabi
  • Super-soft specialty foam is suitable for training and restoring motor skills and balance
  • Balance Pad combines both exercise and balance skills to increase strength, stamina, and coordination
  • Pad will not absorb water
  • 90-Day
  • Size: approx. 19. 69x16. 14x 2. 36 inches
#4 Healthy4LifeOnline - Airex Balance Pad - Exercise Foam Pad Physical Therapy, Workout, Plank, Yoga, Pilates, Stretching, B
  • AIREX BALANCE PAD: Foam pads are lightweight, comfortable, non-slip and ideal for physical therapy, exercise and balancing/stability training. Works as a workout/plank pad, balance mat, yoga foam pad, Pilates cushion, kneeling pad, and therapy foam pad.
  • #1 RECOMMENDED: The foam balance pad physical therapy trainers trust the most. Continue your rehab and therapy treatments at home and improve stability and mobility while strengthening joints, ankles and knees, and increasing flexibility and endurance.
  • NON SLIP TEXTURED SURFACE: Workout pad has a non-slip waffle texture, durable tear-resistant integrally molded skin surface for extra grip and toughness and is stimulating to feet when used barefoot - instability challenges balance for joint/fascia rehab.
  • CLOSED CELL FOAM: Balance pad is soft, lightweight and comfortable with a closed cell foam that works to repel moisture and odors, and makes it easy to clean (best when used barefoot)
  • PROFESSIONAL-GRADE: Balance mat is constructed with high-quality materials and will maintain its shape over time, not sag, and the edges will not curl and remain flat, making it ideal for everyday use.
  • MULTI-USE: Exercise balance pad works to increase instability and difficulty of balance, mobility, standing stability, and motor-skill training - great for use as a kneeling pad for around the house in the garden, kitchen, bathroom or standing desk mat.
  • EASY CARE: Simply rinse, shake off excess water and allow to air dry after use. Foam balance mat is designed for repeated use in commercial gyms, clubs and PT clinics as well as home workout environments and alternate uses around the house or office.
  • AIREX: A leader in closed-cell specialty foam materials with more than 50 years of experience in the foam technology field. Tested materials and proven Swiss quality manufacturing ensure product durability, even under the toughest conditions.
#5 Healthy4LifeOnline - Airex Balance Pad Foam Board Stability Cushion Exercise Trainer for Balance, Stretching, Physical Th
  • VERSATILE: Lightweight, comfortable and non-slip, these pads are a must have for any workout. Perfect for use between trainer / coach and athlete as well as for individual use in Yoga or Pilates. The pads float too, making them ideal for water therapy.
  • DURABLE: Transverse ribbing pattern is molded into the pad to resist tearing and to give the pad enough flexibility for carrying and store easily. Made from easy-to-clean, with an integrally molded skin for extra toughness.
  • SAFE: These pads are soft, supple, and cushiony. They gently absorb shock to prevent injuries and the textured surface areas prevent slipping and sliding. Also, the pad's edges will remain flat and not curl over time, preventing tripping.
  • ALL AROUND USES: Yes, these pads are perfect for your workout and training sessions. They’re also great around the house in the garden, garage, kitchen, bathroom or basement – anywhere that cushioning is needed. Comfy too when placed on your seat at work!
  • EASY TO CLEAN: Rinsing after use with fresh water is all that’s needed. Users then just shake off the excess water and allow to air dry. Please note, damp products should never be stored in lockers or stacked in confined spaces. Pads are Latex-free.
#6 Healthy4LifeOnline - TheraBand Stability Trainer Pad, Intermediate Level Blue Foam Pad, Balance Trainer & Wobble Cushion
  • Oval-shaped, soft blue pad made of closed-cell foam is the intermediate level of Theraband progressive stability and balance exercise products and is more difficult than the firm green foam pad
  • For balance and proprioception training, core, upper and lower extremity strength and stability training, ankle range of motion and flexibility training, sensorimotor training, closed kinetic chain exercises, targeted injury prevention and strengthening
  • Use as single bad for single leg balance training, or place two pads on the floor and challenge yourself to squat or balance with the foam pads below both feet to create an unstable surface
  • Use as single bad for single leg balance training, or place two pads on the floor and challenge yourself to squat or balance with the foam pads below both feet to create an unstable surface
#7 Healthy4LifeOnline - XL Foam Balance Pad - Created for Yoga Exercises, Gym Workout - Deadlift, Fitness Exercise - Squat,
  • ✅ Doctor Recommended -- Our balance pad was designed for ankle and knee rehab in adults, kids and seniors; It's non-slip and can be used in a clinics or for a home workout; Our balance pad also comes with a Doctor-written handbook which explains the best ways to use the balance pad
  • ✅ Perfect For Strengthening Core and Stabilising Muscles -- Our extra durable balance pad is designed to strengthen muscles by adding an unstable surface to your exercises; It is a much firmer option over a pillow or cushions, thereby requiring your stabilising muscles to work harder
  • ✅ Tear & Rip Resistant -- Our foam is sweat-resistant and tear-resistant; This special foam is perfect for barefoot use which is even better for proprioception and coordination - this is why we are first choice for gymnasts, dancers, and for regular use with a standing desk
  • ✅ More Versatile than a Wobble Board -- Our balance pad is XL and soft enough to put your knees on, therefore often used for gardening through to weightlifting and sports practice and therapy
  • ✅ 5 Year Guarantee -- We make products that last; We know how important it is to invest in your health, and we are there to support you; If there is an issue with our balance pad, please let us know;You can rest assured knowing this will be the only balance pad you will ever need to buy
#8 Healthy4LifeOnline - Airex Elite Balance Pad Foam Board 16 x 20 x 2.5, Elite Kiwi
  • VERSATILE: Lightweight, comfortable and non-slip, these pads are a must have for any workout. Perfect for use between trainer / coach and athlete as well as for individual use in Yoga or Pilates. The pads float too, making them ideal for water therapy.
  • DURABLE: Transverse ribbing pattern is to resist tearing and to give the pad enough flexibility for carrying and store easily.
  • SAFE: These pads are soft, supple, and cushiony. They gently absorb shock to prevent injuries and the textured surface areas prevent slipping and sliding. Also, the pad's edges will remain flat and not curl over time, preventing tripping.
  • ALL AROUND USES: Yes, these pads are perfect for your workout and training sessions.
  • EASY TO CLEAN: Rinsing after use with fresh water is all that’s needed. Users then just shake off the excess water and allow to air dry. Please note, damp products should never be stored in lockers or stacked in confined spaces. Pads are Latex-free.
#9 Healthy4LifeOnline - CanDo Balance Pad is a Foam Stability Trainer That’s Terrific for Balance, Stretching, Physical Th
  • VERSATILE: Lightweight, comfortable and non-slip, these mats are a must have for any workout. Perfect for use between trainer / coach and athlete as well as for individual use in Yoga or Pilates. The mats float, making them ideal for water therapy.
  • DURABLE: Transverse ribbing pattern is molded into the pad to resist tearing and to give it flexibility to be “rolled-up” for carrying and storage. Made from easy-to-clean, closed-cell foam with an “integrally molded skin” for extra toughness.
  • SAFE: These Boards are soft, supple, and cushiony. They gently absorb shock to prevent injuries and the textured surface areas prevent slipping and sliding. Also, the ends will remain flat and not curl over time, preventing tripping. Latex-free.
  • ALL AROUND USES: Yes, these mats are perfect for your workout and training sessions. They’re also great around the house in the garden, garage, kitchen, bathroom or basement – anywhere that cushioning is needed. Comfy on your seat at work too!
  • EASY TO CLEAN: Rinsing after use with fresh water is all that’s needed. Users then just shake off the excess water and allow to air dry. Please note, damp products should never be stored in lockers or stacked in confined spaces.
#10 Healthy4LifeOnline - Balance Pad, Non-Slip Foam Mat & Ankles Knee Pad Cushion for Physical Therapy, Rehabilitation, Core
  • Large size – 15.7” L x 13” W x 2” H size, complements your full-size yoga mat. 2 inches thick premium knee mat comfort with your knees, elbows, ankles, sit-bone, and any other pressure-sensitive areas. Convenient for standing on and performing lunges, push-ups, squats, sit-ups, yoga poses, planks, crunches, etc.
  • Textured Non-Slip Surface: Textured sweat-proof surface provides additional grip, prevents slipping or sliding even in sweaty workouts. Constructed of super-soft and durable TPE foam to add more durability & safety.
  • All fitness levels – A challenge for athletes who want to improve functionality & power; a great tool for beginners & seniors to increase body awareness and enhance stability. Specially designed to increase balance and used in rehab, physical therapy, physio.
  • Multiple uses – Versatile pad can be used as a seat cushion, a knee pad for gardening, a foot pad for standing desks, as a meditation pillow, or for making yoga poses more challenging. Perfect for studio, gym, travel or home use, lightweight and easy to carry.
  • Guarantee: 60-days free return and 18-month replacement warranty. Please feel free to contact us with any product questions.

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