5 Seated Exercises to Improve Balance After 55, Say Experts

Maintaining good balance is crucial for overall health and independence, particularly as we age. While many focus on cardiovascular exercise or strength training, balance-specific exercises are often overlooked. However, incorporating simple balance drills into your routine can significantly reduce the risk of falls and improve quality of life. Fortunately, effective balance training doesn’t always require standing – seated exercises offer a safe and accessible way to build strength and stability.

According to Logan Herlihy, a fitness professional with nearly a decade of experience, building muscle, especially “fast twitch” muscle fibers, is key to maintaining balance as we age. “The more muscle you have and the more of that muscle is made up of type 2 ‘fast twitch’ motor units, the more likely you are to have better general ‘balance’ as you age,” Herlihy explains. He emphasizes that this increased muscle strength can be the difference between a minor slip and a serious, debilitating fall.

Here’s a look at several seated exercises that can help improve balance, strength, and leg muscle quality, even for those new to strength training:

Seated Leg Press

Herlihy identifies the seated leg press as a foundational exercise for overall leg development. “If you had to pick one exercise for overall leg development, this would be it. A properly performed leg press will target everything from your hips down to your ankles,” he states. To perform the exercise correctly:

1. Sit at the leg press machine with your back flat against the pad and your feet hip-width apart on the platform.
2. Ensure your knees are bent at just below a 90-degree angle.
3. Hold the handles or sidebars for support.
4. Press through both heels to extend your legs.
5. Use controlled movement to return to the starting position.
6. Aim for a challenging weight that allows you to complete 3 sets of 15 to 20 repetitions, resting for approximately 2 minutes between each set. The final repetition should feel difficult, as if completing two more would be a challenge.

Seated Leg Extension

The seated leg extension is particularly effective for strengthening the quadriceps, the muscles located on the front of the thighs. Herlihy notes that this exercise is frequently used in longevity studies to increase quadriceps strength and thickness. Proper form involves:

1. Adjust the seat so your knee aligns with the pivot point of the leg extension machine.
2. Position the leg pad just below your shin, around the lower third.
3. Securely hold onto the handles.
4. Gradually lift the weight by extending your legs until they are almost straight.
5. Hold the extended position for a brief moment, focusing on squeezing your quadriceps.
6. Slowly lower the weight back to the starting position with control.
7. Complete 3 sets of 15 to 20 repetitions, with roughly 2 minutes of rest between sets, choosing a weight that allows for proper form.

Seated Leg Curl

Strengthening the hamstrings, the muscles on the back of the thighs, is equally important for balance and posture. The seated leg curl directly targets these muscles, which can become tight with prolonged sitting. To perform this exercise:

1. Sit at the leg curl machine, positioning the back of your lower legs against the padded lever.
2. Ensure the thigh pad is properly fitted across your upper thighs.
3. Gradually pull your heels down and back, bending your knees to curl the weight.
4. Hold the contracted position briefly before returning to the starting position.
5. Perform 3 sets of 15 to 20 repetitions, resting for approximately 2 minutes between sets.

Seated Adduction

Often overlooked, the adductor muscles (inner thighs) play a vital role in horizontal movement and overall balance. Herlihy emphasizes their importance, noting that they are frequently neglected in leg training. The correct technique for seated adduction is as follows:

1. Adjust the seat height so your hips are back and your lower back is pressed firmly into the pad.
2. Position your inner thighs against the padded levers, securing your grip on the handles.
3. Press the pads inward, squeezing your inner thigh muscles.
4. Release with controlled movement.
5. Complete 3 sets of 15 to 20 repetitions, with approximately 2 minutes of rest between sets.

These seated exercises provide a convenient and effective way to improve balance and strength, reducing the risk of falls and promoting overall well-being. By incorporating these drills into a regular routine, individuals can proactively support their physical health and maintain independence as they age.