15 Minute Balance Workout
Including balance exercises into your routine is important for seniors to maintain stability and prevent falls. This 15-minute balance workout is designed to strengthen your lower body muscles, including the glutes, hamstrings, calves, back, and abdominals, helping you stay steady on your feet.
This balanced workout is includes 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.
Exercises:
Standing Reach: Engages your core and improves flexibility.
Standing on One Leg: Enhances balance and stability.
3 Way Leg Lift: Strengthens hips, thighs, and buttocks.
Slow Marches: Boosts coordination and lower body strength.
Step Forwards: Challenges balance and leg muscles.
Step Backs: Improves balance and mobility.
Side Steps: Enhances lateral stability and leg strength.
Heel Raises: Strengthens calf muscles, supports your ankles, and improves balance control.
Looking for more ways to enhance your stability? Here are some additional balance workouts to try:
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