According to the CDC, nearly 1 in 4 adults over 65 falls each year, and those falls are the leading cause of injury, hospitalization, and loss of independence in older adults. They also lead to a massive wealth drain on a senior’s savings, and also financially impacts the entire family.
With over 22 million American adults dealing with some form of senior parent care needs, it’s tough to know what to do to help a parent in that situation, let alone prevent it altogether.
The good news is you can start at any age and make an immediate difference in your parent’s life. Here are five actionable steps on how to improve your parent’s balance as they age to help them stay strong, steady, and independent.
Step 1: Encourage Daily Strength Training
Weak muscles—especially in the legs and core—are one of the biggest contributors to poor balance in seniors. The good news is that strength training doesn’t need to be intimidating or involve heavy equipment in a sweaty gym. Physical therapists often recommend simple, functional movements like:
- Sit-to-stands from a chair
- Heel raises
- Mini-squats
If your parent is open to using light resistance bands or small hand weights, those can add extra challenge. But the key is consistency over intensity. If you’re looking for a sure-fire way on how to improve your parent’s balance, just 10–15 minutes of strength work daily can rebuild the muscle needed for safer movement.
Step 2: Add Balance-Specific Exercises
Like strength, balance can be trained. The beauty of our brains is that they have what’s known as neuroplasticity, which is a fancy way of saying that you can rebuild the neural pathways from the brain to the muscles with repetitive exercise. In short, you can jumpstart muscle growth and a sense of balance even if our aging parents are in their 90s!
The key is to start small with drills such as standing on one foot, tandem walking (heel-to-toe steps), or practicing side steps, and more. In essence, exercises like these will strengthen the body’s ability to stay upright when challenged.
Safety is critical here, however. Encourage your parents to practice near a kitchen counter, sturdy chair, or rail so they can grab support if needed. And if possible, be there to supervise them in case they have a moment of weakness or instability. If you are struggling over how to improve your parent’s balance, you can always hire an ElderFIT trainer with experience working with seniors. Either way, as your mom or dad’s stability improves, you can gradually increase the difficulty by adding longer holds or closing their eyes for short periods.
Step 3: Incorporate Flexibility & Mobility Work
Tight muscles don’t just feel uncomfortable for our aging parents. They actually make it harder to move safely. Limited flexibility in the calves, hamstrings, and hip flexors can affect posture and increase fall risk. Encourage your parent to perform gentle daily stretches targeting these areas.
Many seniors also enjoy yoga or chair yoga, which combine stretching with mindful movement to improve stability. Mobility-focused routines help maintain the range of motion needed to step over curbs, turn quickly, or regain footing after a stumble.
Step 4: Review Trip Hazards at Home
Falls often begin not with the body, but with the environment. A quick home safety audit can dramatically reduce risk. Start with this checklist:
- Remove or secure loose rugs
- Ensure all areas are well-lit, especially stairways and hallways
- Install grab bars in bathrooms
- Keep walkways clear of clutter
- Encourage sturdy, non-slip shoes instead of slippers or socks
- Have your parent’s eyes and hearing checked as both can be fall contributors
A safer environment means fewer trip hazards and greater peace of mind for them and you.
Step 5: Avoid Potential Injuries with Professional Help with In-Home Senior Fitness Training
Even with the best intentions, many seniors resist exercising on their own. And when they do try and exercise, doing so on their own puts them at greater risk of injury. This is where in-home personal training focused on seniors makes a big difference. Trainers who specialize in older adults know how to safely progress exercises, make sessions enjoyable, and adapt routines to individual health conditions.
With ElderFIT, there’s no need for travel or gym memberships. Our trainers make it super easy to solve for how to improve your parent’s balance. They will come directly to your parent’s home, provide customized workouts, and be there every step of the sway to ensure they feel confident on their feet again.
Why This Matters for Sandwich Generation Families
Helping your mom or dad build balance isn’t just about preventing falls. It’s also about preserving their independence. A stronger, steadier parent means fewer hospital visits, less caregiving stress, and the ability to age in place longer. And a major benefit from getting a parent into shape is less reliance on pharmaceuticals. A major win for many seniors who have so many medications to balance out. And for the adult children having to act as a part-time caregiver, it means peace of mind and less pressure as you balance your own family and career.
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Don’t wait until a fall happens. Protect your parent’s independence today with personalized, in-home training.
Visit www.ElderFIT.app and do a search for trainers close to where your parent lives. Let one of our talented trainer care professionals help your mom or dad “train and regain” strength, balance, and confidence—so they can keep enjoying life on their own terms.
