Gentle fitness - Week 5

Balance program for beginners

Improve your balance to help you gain more stability which will help you be more confident in all of your activities! Good balance can improve strength, coordination and help prevent falls.

Gentle fitness balance tips

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Balance is important for everyday activities such as walking or going up the stairs. Balance is key to decrease the risk of falls and injury. Improved balance may also make it easier to complete daily activities.

It is recommended that adults complete strength and balance exercises at least 2 times a week.

How to start:

  • Develop a routine of movements.
  • Start with holding a chair or counter for support.
  • Use slow and controlled movements and remember to breathe.
  • Start by selecting a few exercises. Repeat them at least once.
  • Examples of exercises:
    • Walking heel to toe
    • ​Marching on the spot

For a list of additional exercises, click the link to the Weekly Workout.

How to improve:

  • Try it again for a second round. Exercises will get easier as you gain strength.
  • Increase the amount of time you hold the position by 5 to 10 seconds each week.
  • If you are using a chair, let go of one hand or hold on with one finger.
  • Add movement into the pose. Try moving your arm in different directions.

Every body is different and the time it takes to improve will be different for each person. Start slow and work your way up.

Additional resources: https://findingbalancealberta.ca/wp-content/uploads/FB-Active-Strength-Handout-2018.pdf

A note about safety

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.

In consideration of performing or participating in these exercises shown on this website, you hereby agree to release and hold harmless The City of Calgary its officers, employees, volunteers and agents, against any loss, liability, damage, cause of action, cost, or expense of any nature whatsoever, including without limitation reasonable solicitors’ fees and other legal costs.

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Marching on the Spot

1 set, 10+ reps

How to march on the spot

​​Stand with your feet about hip width apart. March on the spot, lifting your knees high.

Keep your posture upright as you do the exercise.

Modification - if balance is a challenge, hold onto a chair.​

 

Slow March, Cross Body Reach

1 set, 10+ reps

How to do the slow march, cross body reach

Do a slow march and reach your arm across your body towards the opposite knee as you raise it. Repeat on the other side.

Lift your knee up so your thigh is parallel to the ground and your knee is bent to 90 degrees.

Modification - hold onto a chair and move your torso to your opposite knee

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Slow March, Hands on Hips

1 set, 10+ reps

How to do the slow march, hands on hips

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Do a slow march and rest your hands on your hips.

Bring your knee up so your thigh is parallel to the ground and your knee is bent at 90 degrees. Alternate sides.

Modification - hold onto a chair or stable surface.​

 

Heel-toe Walk

1 set, 10+ reps

How to do heel-toe walk

Walk while exaggerating the movement. Stepping with your heel first, then the mid-foot, finally keeping the balance on your toes.

Keep your balance and control for the entire foot contact phase (from the heel strike to the push off with the toes).

Switch directions.

Modification - use a wall for support as you walk.​

 

Swaying for Balance

1 set, 10+ reps

How to sway for balance

Stand in front of a table or chair and place your hands on it.

Shift your body weight onto one leg. Return your weight to both legs and repeat. When you shift your weight, keep looking straight ahead of you and keep your shoulders level.

Modification - progress by balancing on your own without the support of the chair.​

 

Side to Side Weight Shift (rope climb)

1 set, 10+ reps

How to do side to side weight shift (rope climb)

Raise both hands overhead one at the time and alternate reaching to the ceiling as if you were climbing a rope.

Modification - use a chair to support yourself as you reach one hand upward.​

 

Walking on Tips of Toes

1 set, 10+ reps

How to walk on tips of toes

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Stand with your feet slightly apart and your back straight.

Walk forward, only letting the tips of your toes touch the ground.

Modification - use a wall to hold onto as you walk.​

 

Tandem Balance

1 set, 10+ reps

How to do tandem balance

Stand with one foot directly in front of the other. Fold your arms over your chest and turn your head and body to one side.

Come back to the center and repeat the exercise on the other side.

Modification - practice standing with a chair in front of you, holding your feet in the stance described.​

 

Single Leg Stance

1 set, 10+ reps

How to do single leg stance

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Stand straight with your feet close together and lift one leg off of the floor.

Hold for the recommended time, lower your leg and lift the opposite leg.

Modification - hold onto a chair.​

 

Clock Time

1 set, 10+ reps

How to do clock time

Stand on one leg and reach your other foot forward, sideways and backward. Reach for the 3 o'clock, 6, 9, then 12 o'clock position.

Bend your support knee slightly for balance.

Repeat with your other leg.

Modification - use a chair for balance.​

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