3 Balance Exercises for Older Adults from Go4Life


– Balance exercises
are very important. So important
that you can do them as often as you like,
everyday if you can. What you need
is a sturdy chair, which we’ve got here. George and Yvonne,
you’re going to demonstrate standing on one leg. This is a balance exercise and balance,
like everything else, can be improved with practice. So what I want you to do is,
hands on, both, just how you’ve got it. We’re going to
draw your abs in, feet are shoulder width apart, pull those shoulders back,
head is up, holding on, you’re going to lift
one leg at a time, holding for ten seconds, now, we would normally do
ten to fifteen of these, we’re going to do ten today. And take it back up, ten seconds can feel like
a long time, doesn’t it? – It does. – Perfect,
one more time. So as you get more steady
and more comfortable with this you can make it
more challenging by taking it
just to one hand. Ok, how’s that feeling? – Oh, ok. – Good,
you’re looking good. How’s the balance feel, Yvonne? – I felt ok, yeah. No problem. – Well, we’ve got
that other leg to do now. Now this time, you guys ready for
a little bit of a challenge? – Ok.
– Yes. – Ok, one hand,
we’re good? – Ok. – This time, I said
we were going to do ten, I lied, we only did three. – Ok. – Let’s do five
this time though, ok? Because I want,
I want to progress you, I want you to start
with one hand and then we’ll move on, ok? So, abs in, shoulders back,
head up, take it up, hold for ten seconds,
just relax that grip, just a little bit, we’re just using it
for balance and stability, and it’s amazing,
just touching something really helps with that balance, so never do it without
something to hold on to. Now, soften that knee,
your plant leg, you’re going to soften that
just a little bit. Now if you need to use
two hands, go ahead and put that hand
back on there. – Ok, for now. – That’s perfectly fine,
take it down. Now, Yvonne,
that was great, George, you’re doing fine. Take it back up,
we’re going to hold for ten, how are you doing over there? – I’m doing ok,
not as steady as I was with two. – Yeah, well,
if two’s good, two’s good for you. Now, the thing about
doing things like this, it’s all about you,
I mean, you’re the one that will know
when you’re ready to move on. – Right.
– So you do it at your pace, ok, here we go. – Let’s try it again. – Take it again,
the next progression, after one hand,
is fingertips, so, just for everybody to know, and take it down. Now, if you’re feeling
really steady, or brave, you can try it
with your eyes closed. – Brave? No, not yet. Sandy:
Ok, maybe tomorrow? – A couple of days. – Ok, you just stay
where you’re at. What about you, Yvonne,
you want to try it? – I can do it,
I’m going to do it. – Ok, here we go.
Everybody relax. – Doesn’t matter
which hand, right? Sandy: Remember,
soften that knee that you’re using
as your plant leg, because we don’t
want to lock it, take it up, we ready? Holding for ten seconds, that’s good. And taking it down, we’re going to do it again. Ten to fifteen times,
switch legs, then go back
to the other leg, do ten to fifteen times,
and then switch back, you do get to rest
in between though. Take it down,
you’ve got it. – You’re not supposed to alternate the legs,
just do them consecutively, or does it matter? – Well, you can do either way because it’s a balance exercise, but if you can, go ahead
and stay on the one leg, take it down, we’ve got two more to go, ok? How you doing? – Good. – Perfect, you guys
are looking good. You’re not smiling, George,
are you having fun? – Not yet. – Take it down,
we’ve got one more. See my imaginary chair here,
you liking it? Here we go. Oh, Yvonne’s dropping
one hand, I like what she’s doing. – Show off. – And done. That’s a great job. Practice it every day. And it doesn’t have to be,
just, you know, with a sturdy chair,
it’s a good place to start with, but you can use a counter top,
a tree, you know, anyplace where you’ve got
a sturdy object. So, you think
you’ll do this? Yvonne:
I think so! – George? George:
I need to. – Ok!
George: I need to. – Well that’s the, see,
that’s the first step. – Yes. It can’t be said enough, good balance
can help prevent injuries caused by trips and falls. It can help you walk safely,
jog and even dance! Helaine here
is going to help us by demonstrating
the Heel-to-Toe Walk. Now, what I want you to do is, you’re going to take one foot, place it in front of
the other foot and then do the same with the
other, now, take your arms out, there we go, that’s going to
help with your balance. Draw your abs in,
shoulders back, how does that feel? Helaine:
Oh, that feels pretty good, but can I, can I, can I kind of
use the wall for some balance? Sandy: Absolutely,
you want to keep it safe, and as you get better,
you can always, you know, make it a little bit
more difficult. – Yeah, it feels pretty good. When this becomes easy
with practice, what else can I do? – Well, what you can do is then, after you feel steady, you can do it
without the wall here. Keep the arms out,
that way, your, it’s going to add
balance and stability. And just keep walking, let’s do a couple more. – Alright,
with the wall? – Go ahead
and do it without the wall. – Okay. – Very steady. Let’s go two and one more
and there you go, that’s good,
you can stop right there. – Alright, oh, thank you! – You’re welcome! – That’s a good exercise!
I like that. – The next balance exercise
is the Balance Walk. Helaine here
is going to demonstrate. Now, it’s very similar
to the heel toe walk only you’re going to
take bigger steps. So what I’m going to do,
is I’m going to demonstrate. So you’re going to have
your feet shoulder width apart, abs in, shoulders back, arms out to the side,
so you’re going to take and reach up and step,
do it again nice and slow and one more, ok. So, how does that look? – Ok, I’m ready to try. – Ok, so,
feet shoulder width apart, now, the reason
shoulder width apart, that’s going to give you a base and help you with your balance. So take your arms out, abs in, shoulders back
and head up. Now, find a focal point
to help you steady yourself – as you walk.
– Ok, I’ve got one. – Ok, you ready? – Alright, I’m ready! – Take it. And keep those feet shoulder
width apart, if you can! As you progress, try looking
side to side as you walk. You’re a pro. Now, normally you would do
twenty of these steps, but let’s go ahead
and let’s do, four, three, two, and one. – Alright!
– That was, that was very good. – This is challenging! – Yeah, but once again,
your balance is good, I like that. – Thank you!

Posts Tagged with…

Reader Comments

  1. Melanie Martin

    I practice my balancing when I am waiting on the water pot or heating something in the microwave, even when waiting in line for something. Its amazing how fast we can lose this ability to balance if we dont practice

  2. Saran Kumar

    My grandson asked me can you do this balance in two legs. I simply raised my hands and he ran away. Anyhow it's good to practice. Please put more videos.

  3. Sharla Seidel

    These are some great exercises to help seniors improve balance, which is so important in helping to prevent falls. In researching this subject, I also found that there can be a variety of reasons that seniors are at risk for falls, not just because of poor balance, as this article points out: https://www.midnightsuncare.com/blog/is-someone-you-love-at-risk-of-a-fall/

Write a Comment

Your email address will not be published. Required fields are marked *