Balance Workout For Seniors| 3 Exercises| Quick

Hey, welcome back to Senior Strength Solutions. Today we are here to improve your balance. According to research, every 11 seconds an older adult is sent to the ER because of a fall. Today these exercises are to improve your balance so that everyday activities are easier, prevent you from falling, and reduce the risk of injury. Hey, I'm Caroline Schiller. I'm an occupational therapist and I'm here to help guide you through these balance exercises so that you can improve your daily performance and prevent falls. Let's get started. Today we'll be doing three different exercises and attempting to hold each exercise for 10 seconds. Keep repeating this workout and you'll start to see a positive difference in your balance. Make sure you have a chair nearby so that you can put both hands on the back of the chair for support and stability. If you need a further challenge, reduce that support and only use one hand. If you need a little bit more of an advanced challenge, use no support at all. The first exercise is a single leg stand. So again, make sure you have a chair nearby to give yourself some support and compensate for any balance issues. You're going to put both feet shoulder width apart and you're going to raise one leg up, raising your knee towards your chest. Glutes activated, core is engaged, and you're going hold it here for 10 seconds. Again, if you need a further challenge, take both hands off the chair and try to attempt this balance exercise. All right, let's get started. Feet shoulder width apart, knee coming up towards chest, and we'll hold it here for 10 seconds. One, two, three, four, five, seven, eight, nine, and ten. Let's switch to the other leg. Left leg this time. All right, here we go. Up, glutes activated. Make sure your abdominals are engaged and you're standing up nice and tall. Here we go. One, two, three, four, five, seven, eight, nine, and ten. Next exercise is a hip abduction. So again, you're going to put your feet shoulder width apart. Your leg is going to stay extended and you're going to take it out to the side and hold it there for 10 seconds. All right, we're both legs for 10 seconds. Make sure you have that chair nearby for support. Here we go. Out to the side, starting now. One, three, four, five, seven, eight, nine, and ten. All right, let's switch to the other side. Taking your leg out to the side and holding it there. One, two, three, four, five, seven, eight, nine, and ten. Great job. The last balance movement is going to be very similar to the first exercise that we did in this workout, except we're going to be incorporating your arms in this balance exercise. So again, place your feet shoulder width apart and you're going to raise your knee up towards your chest. And this time, I want you to raise your arm up over your head. Make sure it's the opposite arm and you're going to hold it here for 10 seconds. If you need that support, put your hand on the back of the chair to give yourself that stability. All right, let's do 10 seconds on each leg. Get yourself in that position. Knee up and arm, opposite arm, overhead. Let's hold it here for 10 seconds. One, two, three, four, five, six, seven, eight, nine, and ten. Let's switch to the other side. Knee up towards chest. Make sure you're standing up nice and tall. Core is engaged and raise your opposite arm up over your head and hold it here for 10 seconds. One, two, three, four, five, six, seven, eight, nine, and ten. Great job. Those are three balance exercises that you can keep coming back to to improve your balance and make everyday activities easier, prevent falls, and reduce the risk of injury. I will see you in the next workout.