This 15 Min Balance Workout | Stability Challenge for Seniors features 9 exercises to prevent falls. These exercises for seniors over 60 are designed to strengthen your lower body muscles, including the glutes, hamstrings, calves, back, and abdominals, helping you stay steady on your feet.
This balance workout is structured to include a warm-up, the balance workout itself, and a cooldown. Consistency is key, so aim to perform this routine every day or at least twice a week to see improvements in muscle strength and agility, reducing the risk of falls—a leading cause of injury among older adults.
Doing the workout in your bare feet or socks will connect your feet to the floor providing added opportunities to strengthen your feet. If you need more support for your feet, feel free to wear shoes. Be near a countertop or sturdy chair or table for support.
We recommend doing balance work at least twice a week, everyday is even better! This one can be done by itself or added to your warm up or cooldown.
00:00 Introduction
00:19 Warm Up
01:32 Standing Pose
03:49 Standing Reach: Engages your core and improves flexibility.
04:37 Standing on One Leg: Enhances balance and stability.
05:35 3 Way Leg Lift: Strengthens hips, thighs, and buttocks.
09:37 Slow Marches: Boosts coordination and lower body strength.
10:26 Step Forwards: Challenges balance and leg muscles.
11:50 Side Steps: Enhances lateral stability and leg strength.
13:09 Step Backs: Improves balance and mobility.
13:56 Heel Raises: Strengthens calf muscles, supports ankles, and improves balance control.
14:45 Cooldown
Estimated calorie burn for:
🔥 A 120 lb (54.4 kg) person: 41 calories
🔥 A 200 lb (90.7 kg) person: 68 calories
Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.
Want more balance workouts? Try these:
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
