More Life Health Blog - Discussing Seniors' Exercise, Health, Fitness, & More!
8 Minute Morning Balance Routine for Seniors
In this video, we go through balance exercises to do each morning to improve your balance and decrease falls.
DAILY BALANCE Routine For Better Stability
Follow along with me (Mike - Physiotherapist) in Australia for these Balance exercises and relaxation to do each morning to improve your balance and decrease falls.
This balance routine helps improve stability, you can do it each morning. I’ve also incorporate some breathing to relax your body and start your day off right.
Remember, balance is a skill... and it's a crucial skill to practice as we age. And… you CAN improve your balance, no matter where you're starting from.
It is another video I have recorded outdoors in nature from Fleurieu Peninsula, South Australia
To view this video, click the video below (or HERE).
For more about balance, you can read my article HERE.
Stay active, stay happy! and I’ll see you soon!
- Mike
Intermediate Vestibular Exercises | Exercises for Dizziness, Vertigo and Motion Sensitivity
Intermediate vestibular exercises that can help you manage symptoms of dizziness, vertigo, and motion sensitivity. By practising these exercises, you can enhance your balance and reduce feelings of disorientation. You can easily perform these exercises in the comfort of your own home.
Vestibular rehabilitation Exercises
In today’s video we go through some Intermediate Vestibular Exercises.
This video is a follow on from the recent, Beginner Vestibular Exercises. If you missed that video, you can find it here.
Vestibular exercises can be tricky to get right. Not only how to perform them correctly but also how many to do, how often to do them, and how to progress them. So at the start of the video, I explain some guidelines to follow to help with vestibular systems.
And for a little more on the Vestibular System, you can read my article here.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Beginner Vestibular Exercises | Exercises for Dizziness, Vertigo and Motion Sensitivity
Beginner vestibular exercises that can help you manage symptoms of dizziness, vertigo, and motion sensitivity. By practising these exercises, you can enhance your balance and reduce feelings of disorientation. You can easily perform these exercises in the comfort of your own home.
simple Vestibular Exercises
The vestibular system is a part of our inner ear that helps us stay balanced and know where our body is in relation to the space around us.
It is responsible for detecting and processing information about head movements and changes in body position.
As we age, it is not uncommon to experience symptoms of dizziness (lightheadedness and unsteadiness), vertigo (a sensation of spinning or whirling), motion sensitivity (motion sickness) and balance problems.
These are all vestibular symptoms and can significantly impact daily activities and quality of life.
Fortunately, there are proven strategies to reduce these symptoms, including vestibular exercises.
For more on the vestibular system, check out this article here
In today's video, we go through exercises for the vestibular system. These slower-paced vestibular rehabilitation exercises are perfect for seniors, and can be used to relieve symptoms associated with vestibular dysfunction, that being dizziness, vertigo and motion sensitivity.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
Results are usually seen around 2-6 weeks. Stay consistent and gradually progress the exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
15 Minute Exercises for Seniors with Physiotherapist - At Home Exercises
15 minutes of the best simple exercises for seniors that you can do daily to ensure you can feel the results with other activities of your daily life.
15 MINUTE EXERCISES FOR SENIORS
In today's video, we go through important exercises to do in an exercise session to ensure you notice the benefits in your daily life.
I did my best to limit it to 15 minutes, so that on those days you may not feel like exercising, you can get the benefits by spending just a short amount of time each day. What's 15 minutes in the 1440 minutes of the day? :)
As with all my workouts, this may be the perfect workout for someone based on their current capabilities. For others, it may be too challenging, and for others, maybe it's too easy…… Remember, if an exercise is too difficult, you can modify it to your capabilities. If it is too easy, you can do a more challenging variation.
Along with your specific exercises, I recommend you get outside walking to supplement your weekly exercises. Vary your walks (within your capabilities) to challenge yourself and to work different muscles.
For example, vary your speed - try to increase your pace a little on some walks and work on sustaining this pace for longer each week. Vary the terrain you walk on - walk on the flat, walk uphill, walk downhill, walk upstairs.. And walk on different surfaces (for example, sand vs grass). By doing this you will work different muscles, and it will help improve other areas of your fitness.
Remember, like you do with exercise, build up your walking over time, and if you were previously walking a lot and you’ve had a prolonged break from it, start with less than what you were doing previously when you get back to it. You want to ensure your body adapts to avoid any issues.. and, most importantly, enjoy your walks :) .... and your exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Fitter in 5 - Advanced Balance Exercises For Seniors (5-Minutes)
In this video, we go through an advanced balance routine. These exercises are a progression from the previous beginner balance exercises and the intermediate balance exercises.
BETTER BALANCE - 5 MINUTES BALANCE EXERCISES (ADVANCED)
In this video, we go through an advanced balance routine. These exercises are a progression from the previous balance exercises:
Beginner balance exercises: https://youtu.be/7j8hDHlaLw4
Intermediate balance exercises: https://youtu.be/E1nrbYspnHY
You can go through this routine two or three times for an even better workout and make sure you do it at least 3 times a week to start seeing improvements.
This video goes for only 5-minutes and it's great for those times you're having trouble with motivation, or you're short of time.
Remember to warm-up prior to doing exercise:
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and let me know how you went below!
- Mike
Fitter in 5 - Intermediate Balance Exercises For Over 60 (5-Minutes)
In this video, we go through an intermediate balance routine. These exercises are a progression from the previous beginner balance exercises.
BETTER BALANCE - 5 MINUTES BALANCE EXERCISES (INTERMEDIATE)
In this video, we go through an intermediate balance routine. These exercises are a progression from the previous beginner balance exercises: https://youtu.be/7j8hDHlaLw4
You can go through this routine two or three times for an even better workout and make sure you do it at least 3 times a week to start seeing improvements.
This video goes for only 5-minutes and it's great for those times you're having trouble with motivation, or you're short of time.
Remember to warm-up prior to doing exercise:
For the Warm-Up Video:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and let me know how you went below!
- Mike
Fitter in 5 - Beginner Balance Exercises For Seniors (5-Minutes)
In this video, we do a beginner balance routine. This video is best for those who are getting started improving their balance and who have some difficulties with other balance exercises.
BETTER BALANCE - 5 MINUTES BALANCE EXERCISES (BEGINNER)
Have you ever felt disheartened when you've tried to do something and couldn't?
This is something I see frequently when it comes to exercise.
It's not uncommon for people to just give up when attempting exercises and find them too difficult. They resort to the fact they're not good enough (which isn't true) and then not continue. Especially when they are new to exercise.
But........ YOU ARE CAPABLE OF DOING WHATEVER IT IS! You just may not be there yet!
And that's ok!
What it takes is consistency and to keep moving forward. Don't give up!
Or.... you may need to take a few steps back by doing a less difficult variation of the exercise and then work your way through more challenging exercises until you can do it.
Which is what we do in today's exercise video. We're going to do some beginner balance exercises.
Click on the video below, to get moving with me!
If you're someone that has trouble with other balance exercises, you can start here and work your way through to more difficult exercises over time. Or, if you want something to get you exercising today, why not do this also!
Tomorrow we'll do intermediate balance exercises and the following day, advanced balance exercises.
Do your best and let me know how you went below!
- Mike
Do This 1 Exercise Daily For Better Balance | Seniors Exercises
Today we do 3-minutes of very quick and simple balance practice - the single-leg stance that when done daily WILL improve your balance.
Daily balance exercise for seniors - get better balance
I'm sure you know that consistency is the key to get the benefits from exercise.
I know it can be difficult at times to stay consistent, however.
Sometimes you feel good, other times not so good and everything but the exercise gets done.
But that's ok! This happens to everyone.
We just need to find a way to make it easier, and when it's easier, it's more likely to be done more often.
This means great results!
So what's a way to make it easier?.........
Do less!
Doing small amounts of exercise consistently is going to get you greater results than more exercise only done every now and then.
Today we are going to apply this "do less" rule with an exercise video that makes it much easier to stay consistent with, to get rock steady balance.
5 minutes of 1 exercise (which I know you've attempted before) daily, is all it takes..
Now let's do it!
Click the video below (or here) to get moving with me.
Another way to stay consistent is to practice this single-leg balance exercise when doing another task - for example when watching TV or brushing your teeth. Just make sure you always do it safely.
Try it for two weeks and watch your balance improve!
You can do it!
That's it from me!
I'll see you for more exercise videos this week (most probably another two) - so stay tuned!
Have Fun, Keep Moving!
- Mike
xo
Full Exercise Routine For Seniors | 20 Minute Workout
Here is a full exercise routine that goes for 20 minutes, working the whole body to help keep you moving. We also work the core and get some balance in at the end.
20 minute exercise routine for seniors - Work your whole body
Here is a full exercise routine that goes for 20 minutes, working the whole body to help keep you moving. We also work the core and get some balance in at the end.
For the Warm-Up Videos:
Seated Warm-Up: https://youtu.be/80ONlDEowzo
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Do your best and any questions ask below!
- Mike
Test Your Own Balance: The First Step To Improving Your Balance
How well do you balance?
In this video, we go through balance exercises to help you test your own balance.
HOW TO TEST YOUR BALANCE
I'm sure you know that as we get older, our balance can decrease, and you may find yourself becoming more unsteady on your feet.
The good news is balance is a skill that can be re-trained at any age.
The first step to improving your balance is knowing where you are at with it.
Once you know just how good (or not so good) your balance is, you can go about improving it.
Now let’s test your balance!
To test your balance click the video below, or here.
If you want to track your progress, click below for a form that you can print off and record your results on.
If you do find you need to work on your balance, keep the record of your results, get practising with the balance videos, stay consistent and check back into this video in a month..... And enjoy having improved balance.
If you find you can do these tests quite easy.. Great work.. But don't get complacent... Keep Moving! :)
For more on balance, you can click here.
And I'll see you next time,
Until then...
Keep Moving, Keep Healthy and Keep Having Fun!
- Mike
How To Perform The Important Balance Exercises For Seniors
In today's video, I show you how to do 5 important balance exercises which progress in difficulty.
I know everyone who sees this video will have different capabilities, so to accommodate for this, if they are too easy, I show ways to make these exercises more challenging.
Now, on the other hand, some of the exercises may be too challenging...You may look at them and say to yourself "there is no way I can do that, it's too hard!".
But, throw that thought out if you have it! You can do it, just not yet!
How to perform balance exercises for seniors - get great balance
Today I show you how to do five important balance exercises which progress in difficulty.
I know everyone who sees this video will have different capabilities, so to accommodate for this, if they are too easy, I show ways to make these exercises more challenging.
On the other hand, some of the exercises may be too challenging... You may look at them and think, "There is no way I can do that. It's too hard!".
But..... You can do it, and if you can't..... just not yet!
It is possible, and the way to get there is to break down the exercises for YOUR capabilities. No one else's... Yours! And start from there.
The next step is to stay consistent with the balance practice and continually challenge yourself by progressing the exercise.
If you can't do one of the exercises as shown, I also show how you can make the exercises easier at the end of the video.
When you can make the exercises easier, you can start practising the exercises for the level you are at and then progress from there.
Here is a diagram of how to progress your balance.
Eventually, more challenging exercises will be easy, and you'll see significant improvements in how you move and feel daily.
Having good balance can ensure you are moving well and can help prevent falls... So let's start practising it now.
(CLICK THE PICTURE BELOW OR HERE TO GET MOVING WITH ME AND LEARN THE IMPORTANT EXERCISES FOR THE UPPER BODY)
START BALANCING THE BEST YOU CAN!
Learn these exercises and start practising them each week. Over time, progress the exercises using what I describe in the video and watch how good your balance gets.
This is the best thing you can do to ensure that you move well and prevent falls from happening to you.
Enjoy the video. Enjoy your day, and keep moving!
- Mike
THE 10 BEST BALANCE EXERCISES FOR SENIORS
THE BEST BALANCE EXERCISES TO IMPROVE BALANCE IN LESS TIME
Balance CAN be trained.. You can become a whole lot steadier on your feet by incorporating some simple balance exercises into your life. The exercises that will give us the greatest improvements with less time spent working out.
In this article we go through the 1o best balance exercises that will give you GREAT RESULTS in less time.
BALANCE EXERCISES ALL SENIORS SHOULD BE DOING!
Becoming unsteady on your feet is NOT a normal part of ageing. Balance CAN be kept and improved at any age.
I recently wrote an article, The Complete Guide To Great Balance For Seniors, which is an in-depth guide to improving balance. This guide gives you everything required to learn, test and improve your balance. So check it out for more.
For now, however, we will go through the best balance exercises that will give you GREAT RESULTS in less time.
Spending 5-10 minutes at least three times a week doing these exercises and you WILL see improvements over time. BIG improvements!
Incorporating some short, simple sessions of great balance exercises into your life each week is all you need for improvement.
Don't get caught up in the hype that more is better. Do these exercises, give it ALL your focus, progress slowly as you improve and aim to keep consistent.
This is the key to improving your balance. Short sessions take away any exercise burden, making them easier to stick to. All your focus each session to ensure you are getting the most out of yourself and slowly progressing the exercises over time to keep challenging yourself, leading to continued results.
Now, let's get into it.
How To Get The Most out of Your Balance Sessions:
Safety First. Always!
Get the all-clear from your doctor before undertaking any of these balance exercises.
Ensure you have something sturdy to hold on to — a chair (without wheels), a rail, a kitchen bench or something similar. To improve our balance, we have to challenge ourselves by practising more challenging positions. When we challenge ourselves, we may lose our balance; this is why the chair (or something sturdy) is very, very important.
Do Not Over Do It!
Take it slow and steady and always perform the exercises safely, utilising proper exercise technique at all times.
Ensure you give your body adequate rest between exercises and after each workout. If you feel tired, rest. Remember, as we age, our bodies do not recover like they used to, so give it time.
Warm Up!
Always perform a warm-up.
Perform a warm-up before the exercises below. Or I like marching on the spot or a brisk walk. Or you can do one of my warm-up videos. This is to wake up our joints and muscles and get everything ready for the exercises. By warming up, you'll get more out of each workout and decrease your chances of injury.
Get Started. Stay Focused and Give It Your All!
Once warmed up, perform 4-5 of the ten exercises below and perform the amount I recommend as listed below.
Stay focused throughout the exercises, and don't become distracted. Give it your all for the short time you are performing the exercises.
Continue to Challenge Yourself and Keep Notes!
Try and hold positions for longer, do extra repetitions or sets, and perform another workout if you're feeling good.
Change up exercises every couple of weeks to make it different and to be challenging yourself.
Take notes of the progress you are making to track progress. It's also good for motivation to look back and see how far you have come.
To follow videos of me doing exercises similar to these, make sure you're signed up to the mailing list (enter your email below) and subscribe to the More Life Health YouTube channel.
TOP TEN BALANCE EXERCISES FOR OLDER ADULTS
1) STANDING FEET TOGETHER
Standing with your feet together.
Have a chair by your side or in front for safety reasons.
Hold this position for the set time.
How Long To Perform: Perform for 2 minutes
Mike’s added note: This exercise is relatively easy. However, there are many ways to challenge your balance by making this exercise, and all the others, more challenging, to find out how to do this, click HERE.
2) TANDEM STANCE
How To:
Standing tall with an upright posture.
Have a chair by your side or in front for safety reasons.
Keep your big toe of one foot touching the heel of your other foot. Keep your feet straight and not splayed.
Perform for the desired time.
Alternate legs.
How Long To Perform: Hold for 1 minute on each leg. Perform 2-3 times.
3) SINGLE-LEG STANCE
How To:
Standing tall with an upright posture.
Chair by your side or in front for safety reasons.
Shift your weight on to your right foot and lift your left knee up, bringing your left foot off the ground. Hold this position for the time specified.
Return to the start position.
Now shift your weight on to your left foot and lift your right knee up, bringing your right foot off the ground. Hold this position for the time specified.
How Long To Perform: Hold for 1 minute on each leg. Perform 2-3 times.
4) HIP EXTENSIONS (LEG LIFTS BACKWARDS)
How To:
Standing with your feet together, with a chair by your side or in front for safety reasons.
Raise one foot off the floor slightly behind you or with your toes touching the floor. Keep your knee straight throughout.
Return to start position. Repeat for the set repetitions.
Alternate legs
How Many To Perform: Perform 10-15 repetitions on each leg.
5) HIP ABDUCTIONS (LEG LIFTS SIDEWAYS)
How To:
Standing with your feet together, with a chair by your side or in front for safety reasons.
Raise one foot off the floor and lift it out, away from the body, 20-30cm off floor.
Keep your toes facing forward throughout lifting your leg (not out to the side).
Aim for 10-15cm off floor.
Return to start position. Repeat and alternate legs.
How Many To Perform: Perform 10-15 repetitions on each leg.
6) CALF RAISES
How To:
Standing tall with your feet together and knees straight.
Have a chair in front for safety reasons.
Lift straight up onto your toes, bringing your heels off the floor.
Hold for 1 second, then lower back to start position.
Repeat for the set repetitions.
How Many To Perform: Perform 10-15 repetitions.
7) SIT TO STAND
How To:
Siting in a chair in an upright position.
Place your hands on opposite shoulders and keep your feet flat on the floor.
Keep your back straight and your stomach tight.
Rise to full standing, ensuring the back of your legs are not touching the chair.
Sit down in a slow and controlled motion.
Use the armrests of the chair to assist standing if required.
How Many To Perform: Perform 10-15 repetitions.
Mike’s added note: If you cannot stand with your arms across your chest, attempt using one arm on the chair or use both if required.
8) SQUATS
How To:
Standing with your feet roughly shoulder-width apart.
Have a chair in front for safety reasons.
Hold your stomach tight and ensure your back is straight.
Bend your knees and sit back as if pretending to sit on a chair.
Ensure your knees are in line with your toes, and do not let your knees push forward in front of your toes.
Return to the start position (standing).
Repeat for the set repetitions.
How Many To Perform: Perform 10-15 repetitions.
9) TANDEM WALKING
How To:
Standing perpendicular to a kitchen bench, a rail (if available), or the back of a lounge, or place 3- 4 chairs in a line.
You can apply masking tape on the floor for a line to follow (see diagram), but this is not required.
Walk heel to toe for the length of the bench/rail/lounge/tape (2 - 5 metres).
Ensure your toes are facing forward.
Repeat.
How Many To Perform: Perform 6 - 12 lengths.
10) GRAPEVINES
How To:
Standing perpendicular to a kitchen bench, a rail (if available), or the back of a lounge, or place 3- 4 chairs in a line.
You can apply masking tape on the floor for a line to follow (see diagram), but this is not required.
Walk sideways with your opposite leg crossing in front of your leading leg for the length of the bench/rail/tape (2-5 metres).
Ensure your toes are facing forward.
Return back to the start position.
Repeat.
How Many to Perform: 6 - 12 lengths.
HOW OFTEN SHOULD TO PERFORM BALANCE EXERCISES FOR IMPROVED BALANCE
And there we have it! Ten balance exercises every senior should be doing.
Choose 4-5 exercises after a warm-up and perform as above at least 3 x a week.
Example Balance Program:
Monday (Warm-Up - Exercise 1, 2, 5, 6, 7),
Wednesday (Warm-Up - Exercise 2, 3, 4, 9)
Friday (Warm-Up - 2, 3, 5, 8, 10)
Stay consistent, and enjoy it.
The results will come.
If you would rather follow along to a balance exercise video to help improve your balance. Here is an exercise video for good balance and leg strength. Both are important in preventing falls. Follow along by clicking below.
BALANCE EXERCISES FOR SENIORS VIDEO
SIMPLE BALANCE EXERCISES FOR OLDER ADULTS: Follow along to this balance exercise video to improve your balance, and get stronger legs.
For more balance exercise videos, click HERE:
Leave the workouts up to me, by signing up to the More Life Health Mailing List here (click to join). You'll receive a FREE exercise eBook and all your seniors' health and fitness tips and extra workouts covering balance, posture, strength, fitness and flexibility, and much more.
How did you go with these exercises? I’d love to know! You can let me know in the comments below.