G’day everyone welcome back to another
exercise video. For those of you who don’t know me, I’m Mike, physiotherapist and
seniors health and fitness coach. And what we’re going to go through in this
exercise video today, are some dynamic balance exercises. Now what I mean by
that, are basically exercises we do whilst moving. Okay so what you’ll be needing
today for this exercise session is a chair, or a few chairs that you can line
up, just for safety reasons to have something to hold on to, or a tall bench like a kitchen bench. This one here’s a little bit too small for me, but
if you are a bit shorter something this low might be okay, or if you’ve got a
rail, that’s something you can use as well. Because we’re going to be doing these
exercises moving. Some of them will be walking exercises, so it’s good to
have something to hold on to. Also if you’ve got any questions, you can shoot
me an email at any time, at Mike at More Life Health dot com, or join the Facebook support
community as well. Okay let’s get into it. Today we’re going to start just by
marching on the spot. So standing next to your rail, or standing next to your chair,
standing up nice and tall, let’s just bring those knees up nice and high, let’s
swing those arms to get everything warmed up. Standing in good posture, next
to your chair. Now, I do also have warm-up videos if you want to do an extended
warm-up, which I’ll link in the description box below. Which is a good
idea to do before any of these workout videos to get you ready to go. Okay let’s
go for another 20 more seconds, bringing those knees up
nice and high, big smile on my face. Let’s keep it going for ten, nine, eight,
seven, six, five, four, three, two, and one. Excellent job guys, taking a deep breath in,
and out. Okay we’re going to get started with a
static balance exercise, one of the harder static balance exercises, before
we get into the dynamic exercises. That’s just standing on one leg, holding on to
your chair, for this exercise, to get those leg
muscles working. Standing up nice and tall, in good posture.
That’s it standing up straight not leaning to the side. Keep that body
upright. Let’s just bring the leg out in front, tapping it down, now coming back.
Let’s go for five, one, two, three, four, and last one, five. Excellent work, let’s
shake out those legs. Taking a deep breath in, and out.
okay holding on to your chair again, If you can do this exercise without holding on, do
it without holding on. Okay let’s go out to the side again, one, or out to the side
to begin with, two, three, four, and last one, five. Excellent work. Taking a deep
breath in, and out. Okay we’re going to change legs now. Let’s get onto that
one leg, just hold it for a bit, getting that body used to standing on that one
leg. Again if you can do it without holding on, do it without holding on. I’m gonna hold
on to the chair for this exercise. Now let’s go out to
the front for five steps, one, two, out in front, back to the start position,
three, four, and last one, five. Excellent work. Let’s go out to the side, one, two,
three, four, and five. Excellent work, shaking out those legs.
Taking a deep breath in, and out. Okay let’s do another static exercise. Well let’s
get back into the static exercise. I’m just standing on one leg. We’re going to
hold this for 20 seconds. We’re not going to hold on to the chair this time. if you do
need to hold on that’s fine, but I’m not going to hold on, and if you can do it
without holding on, then follow along with me. Okay let’s go for ten, nine, eight,
seven, six, five, four, three, two, and one. Excellent work, shake out those legs.
Let’s get on to the other leg now, twenty seconds. Standing up nice and tall,
relaxing that body, focus on what you’re doing, don’t be distracted. Fifteen
seconds to go. Following along with me guys. Try to do it without holding on. If
you do come out of balance, hold on to your chair, try it again
As you practice these exercises, you’ll be able to do more and more time, without
holding on. Okay if you find you can’t do it without holding on, that’s fine hold
on. And let’s go for five, four, three, two, one. Excellent work, shaking out those
legs. Taking a deep breath in, and out. Okay now what we’re gonna do is just lift
those legs up nice and high, just like this. We’re not holding on. Bring those
knees up nice and high, and let’s go for five, four, three, two, and one. Excellent work,
shaking out those legs. Now what we’re going to do is lift up one arm, and one
leg at a time. So it’s opposite arm, opposite leg, just doing what I’m doing.
That’s it, let’s keep that going. And five, four, three, two, and last one, one.
Excellent job guys. Now if you did have trouble doing that exercise, just do the
same arm and the same leg for five, and then swap over. Okay let’s take a deep
breath in, and out. Okay placing the chair in front. What we’re going to do is just
some side stepping out to one side, like this, and then we’re gonna go back the other way.
Now we’re working our balance here guys. Don’t worry too much about getting that heart rate up, just getting that those ankles working, and working our
balance. That’s it try to keep it in a straight line. Let’s go back the other
way, following along with me. Let’s go two steps this way, one and two. If you do have
a longer route, I’m obviously limited by what size I have here, go for a bit
longer. Let’s keep that going guys, one, two, Excellent work, and again, one and two, and
again, one and two. Let’s go over once more this way, one and two, and back the
other way, one and two. Excellent work, shaking out those legs. Taking a deep
breath in, and out. Okay now what we’re going to do, we’re going to imagine a
straight line on the floor. If you do have some tape, you can pop that down on
the floor, and what we’re going to do is just some high knees marching, really
focusing on what we’re doing, trying to keep ourselves steady
throughout this march. Now let’s keep that going, keep that body upright, don’t
slouch over, really focus on your balance, keeping everything nice and control.
Let’s go back the other way. One, two, three, and four.
Excellent job, let’s go back the other way. One, two, three, and four. Now back the
other way, one, two, three, and four lifting those legs up nice and high. We’re gonna
go back the other way, and then back. One, two, three, four. Excellent work let’s go
again. One, two, three, four. Great job guys. Taking a deep breath
in, and out. okay the next exercise we’re going to do
is some tightrope walking, okay. So again, if you did put tape on the
floor, that’s a good guide to use. I’m not going to use tape today, I’m just gonna be keeping that straight line. So we’re going to walk one foot in front of the
other, like we’re walking on that tightrope. We’re going to really stay
focused on what we’re doing, keeping that upright posture, and we’re
not going to splay our toes out, they’re going to be facing directly to the front.
That’s it guys, keeping that posture up nice and tall. Turning around, coming back
the other way, let’s go. Keeping that upright posture, toes facing the direction you’re
going, not splayed out, okay. You want to be
challenging yourselves, making it more difficult, and if you’ve got a rail to
hold onto and you need to hold on, then hold on to that rail, or as I said you
can line some chairs up. Let’s keep that going, nice long control, we’re not
rushing it, we’re focusing on our balance. This is how we improve our balance, by
taking it nice and slow, concentrating and rebuilding it through building that
skill up again. We’re not rushing through this exercise. Excellent work guys.
Maintain that upright posture. Let’s turn around, let’s go again. One, two, three, four,
five, six, seven, and eight. Excellent job, let’s go back the other
way. One, two, keep that body upright, three, four, five, six, seven, and eight. Excellent work. Okay now with your feet together, let’s just push up to the
ceiling. One, two, three, four, and five. Excellent work. Going back the other way.
Standing up nice and tall doing that tightrope walking, toes are facing the
way you’re going, they’re not splayed out. Three, four,
five, six, seven, and eight. Great job. Feet together, let’s push up, one, two,
three, four, and five. Let’s go back the other way. One, two, three, really
concentrate guys, four, five, six, seven, and eight.
Excellent work. Feet together, let’s go up to ninty degrees, arms straight. One, two, three,
four, five, six, seven, and eight. Excellent work. Back into that tightrope
walking, standing tall. One, two, three, four, five, six, seven, and eight.
Excellent work. Let’s stand in that semi tandem stance position, with one foot
slightly in front of the other foot. Now, let’s do some bicep curls. One, two, three,
four, five, six, seven, and eight. Excellent work, shaking out those arms. Taking deep
breath in, and out. Okay let’s go again. Eight steps on that tightrope, nice good
posture, big smile on my face. One, two, three, four, five, six, seven, and eight.
Excellent work. Back into that semi tendon stance position, and let’s go out
to the side now with our arms straight. One, two, three, four, five, six, seven, and
last one, eight. Let’s hold for five seconds, and five, four, three, two,
and one. Let’s go back the other way, last one. One, walking on that tightrope,
concentrate, two, three, four, five, six, seven, and eight.
Excellent work. Standing up in that semi tandem stance position. Let’s bring our arms
out to the front like this, and let’s pull back, squeezing those shoulder
blades together, let’s go. One, two, three, four, five, six, seven, and last one, eight.
Excellent work, shaking out those arms. Taking a deep breath in, and out. Shaking
out those legs. Okay now what we’re going to do is known as grapevines, okay. You
may not have seen this exercise before, but what we do is step out to the side,
then we bring that other leg behind, then we uncross our feet and we bring it back,
and then that other leg then comes over it in front,
okay. So through that again, we step out to the side, bring that leg other leg
behind, and we uncross our legs and then bringing that other leg in front, like
that, okay. So we’re going to do that again the other way and toes are always
facing the front. If you need something to hold on to, or you need someone with
you to do this exercise, then make sure you do that for safety reasons. Okay
let’s go back the other way of standing up nice and tall, shoulders back and down, lift that head up, and step out to the side, bring that left other leg behind,
like that, and then uncross a leg, and that other leg then comes in front. Toes
facing the front. Let’s uncross those legs. Bring that leg
behind. Toes facing the front, stand up nice and tall, uncross a leg and then
other leg over in front. Excellent work guys. Take a deep breath in, and out. Let’s go back the other way.
Out to the side, leg behind, uncross a leg, leg now in front.
Excellent work, let’s keep that going all the way
through. That’s it, go at your own speed. Let’s go back the other way. Excellent
work. Crossing those legs over. Remember to go behind, and to the front as well.
Concentrate on what you’re doing, it may be a little confusing at first. Take a
deep breath in, and out. Let’s go back the other way again. That’s it,
cross those legs over, step out to the side, leg now comes in front, out to the
side, leg behind, out to the side,
leg in front. Uncross those legs. Take a deep breath in, and out. Let’s do some shoulder
rolls whilst we’re standing in this position with our feet together. One, two, three,
four, and five. Now let’s go back the other way. Leg out to the side, crossing that leg over, coming out to the side, crossing the
leg over to the front this time, coming out to the side again, now going behind.
Excellent work. Now out to the front, crossing over, taking a deep breath in, and out.
Let’s do some shoulder rolls. Five, four, three, two, and one. Let’s go back the other way.
Let’s go full motion now. A little bit quicker, making sure your knee, you’re
holding on to something if you need to. That’s it, don’t rush through it. If
you’re having trouble, take your time, you will get better with these exercises.
Let’s go back the other way, toes facing the front, standing up
nice and tall. Remember crossing to the front and the back. Mixing it up throughout so we’re working everything. Taking a deep breath in, and out. Okay as you can see i have a chair in front of me for this exercise, just as a reminder that
you’ve got something to hold onto for safety reasons. Now we are walking quite
a distance from that chair, so it’s quite hard to hold, well you can’t hold on to
it throughout the exercises, so it’s a good idea to have a line of chairs or use a table, a kitchen bench or a railing,
whatever you’ve got, or even a friend. Whatever you’ve got for safety reasons, for
something to hold on to. As you get better, you may not need something to
hold on to, but just to begin with and until you get used to these
exercises, have something you can hold on to. Okay let’s finish off with a few more
exercises. Let’s get into to that single leg stance. We’ll go again for twenty seconds, one
of my favorite exercises. It is challenging and it’s something you
should practice as much as you can. I actually read a book, well in a book I read the other day,
someone gave tips as what they feel is improving their life after
the age of sixty, and he said that he brushes his teeth standing on one leg, so
that’s a tip for you guys. If you’re brushing your teeth, you want to practice your balance,
then stand on one leg, but make sure the floor is not slippery and you’ve got
something to hold on to if you need to. Okay let’s go for ten more seconds. Ten
nine, eight, seven, six, five, four, three, two, and one.
Excellent job, shaking up those legs. Let’s get on to the other leg to finish
off. Thirty seconds. Standing up tall, lift that head up, bring those shoulders back
and down, keep that stomach tight, get yourself in
good posture, focus on what you’re doing, don’t be distracted. Excellent work guys, you’ve done a great job during this workout. Remember if you’ve got any
questions, you can drop a comment in the comment box, you can shoot me an email,
you can join the Facebook support group as well. I will get back to you.
Excellent job, keep following along with these workouts and you will see
improvements in your health and fitness. Let’s go for ten more seconds. Ten, nine, eight, seven, six, five, four, three, two, and one. Great job guys, shaking out those legs. Let’s take a deep breath in,
and out. let’s do some shoulder circles. Ten, nine, eight, stand up
nice and tall, seven, six, five, four, three, two, and one.
Shaking out those arms, shaking out those legs. Excellent job guys, we’re all done for today. If you’ve got any questions, as I said you can shoot me an email, join the
facebook support group, and for a free 4-week exercise ebook, plus regular
health and fitness tips for seniors, head over to More Life Health dot com, sign up to the
mailing list. Thanks for following along guys, I’ll catch you next time.