Balance

We use our ability to balance in many everyday activities– even using the stairs requires balance! As we age, it is important to work on balance to prevent falls and fall-related injuries.

balance-01.png

Length: 6 minutes

Join certified fitness leader Caroline MacLennan as she guides you through 4 exercises to improve your balance. The video includes instructions to modify for different mobility levels. Equipment needed: a wall.

Screen Shot 2020-05-22 at 12.43.20 PM.pn

Length: 9 minutes

Join certified fitness leader Caroline MacLennan as she guides you through 6 exercises to improve your posture by focusing on the muscles in your shoulders, neck and upper back. Equipment needed: a wall, resistance band or a long household item (towel, broomstick, or belt).

Screen Shot 2020-08-05 at 12.46.05 PM.pn

Not a video

This exercise routine from the National Health Service and includes a series of 5 easy step-by-step  exercises to help improve your balance. There is also a printable PDF guide of these exercises available. Equipment needed: a wall, a small step. 

Screenshot%202021-05-12%20142605_edited.

Length: Each video in the program is approximately 35 minutes

​This multi-part falls prevention exercise program for older adults is created by GiveFit. The videos include exercises for improving balance and leg strength. The exercises become progressively more difficult in each video. Equipment needed: sturdy chair with a high back, ankle weights.

Screen Shot 2020-04-03 at 4.43.46 PM.png

Not a video

These PDFs printable handouts are created by Finding Balance BC for fall prevention. The handouts include instructions for 7 balance and strength exercises that can be done while seated or standing. Equipment needed: sturdy chair with arms, flat countertop.

Screenshot 2020-11-30 082930.png

Not a video

This article from Lifeline provides 14 exercises with easy-to-follow instructions focused on improving strength and balance. Equipment needed: sturdy chair or countertop.

Screenshot 2021-05-13 130813.png

Length: Choose from workouts 9 to 11 minutes

Canadian Centre for Activity and Aging certified senior fitness instructor, Kathy, leads participants through a variety of exercises that challenge balance and flexibility. Exercises can be modified to suit all levels of ability. Equipment needed: sturdy chair, cushion or a mat, small exercise ball.

Screenshot 2020-12-10 054227.png

Length: Choose from workouts ranging from 7 to 33 minutes

This video playlist offers a variety of standing exercises to develop coordination and balance. Equipment needed: sturdy chair, two equally weighed objects (e.g. dumbbells or soup cans), band. 

Screenshot 2020-12-10 061350.png

Length: Choose from workouts ranging from 31 to 35 minutes

This video playlist is from the YMCA of Greater Toronto. Select from a variety of workouts that focus on improving strength and balance. Equipment needed: sturdy chair, two equally weighed objects (e.g. dumbbells or soup cans).

Screenshot 2020-12-10 060236.png

Length: Choose from workouts ranging from 24 to 51 minutes

Follow along to these slow and gentle Tai Chi and Qi Gong workouts that aim to improve balance. Optional equipment: sturdy chair. 

Screenshot 2020-12-10 060929.png

Length: Choose from workouts ranging from 17 to 31 minutes

Choose from a variety of functional workouts that will activate major muscles, improve balance and challenge coordination. Equipment needed: chair, ball. 

Screenshot 2021-05-13 161511.png

Length: Choose from workouts ranging from 3 to 10 minutes

Exercise & Sports Science Australia offers a variety of workouts that aim to reduce the risk of falls by targeting balance, mobility and strength. Equipment needed: chair.