10 Exercises for Balance and Fall Prevention // Full Follow Along Workout

Please join me for this important video to have better balance. I will not only tell you the best balance exercises to do, but I will also walk you through the entire workout. These exercises were specifically designed to strengthen the supporting muscle groups that all play an important role in balance.
You will need a chair or countertop as your base of support for this workout.
Please go at your own pace and be mindful on your posture throughout this video. Remember to engage your core by activated your abdominal muscles, this will really help to maintain your balance. Remember to breath as well! We tend to hold our breath when concentrating on our movements.
Most of all, don't give up or become discouraged. I encourage you to do this video frequently. It takes time and practice to increase your balance and work on your stability. Be patient with yourself, and keep up the good work.
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[@donnawilliams9280]

I am determined to improve my poor balance. This is one of my favorites and I‘ve started a 2 to 3 times a week program with this video. I have only just started, but because of the Senior Shape strength videos I’ve been regularly working out to, I can see my balance improving. Thank you Lauren!

[@SeniorShapeFitness]

That's great Donna! Keep up the good work!

[@aitch3]

Keep it up!

[@wowjwalters]

I’ll be 63 in October. I have arthritis and COPD. I didn’t exercise for a week and I can’t believe how tired I became doing this workout. You made my day and going forward. I really need this balance workout. Your workouts are going to help me be stronger and better balanced. Thank you.

[@SeniorShapeFitness]

Good for you for getting back into it! Happy to have you working out with me :)

[@ruthpaino6171]

Absolutely start now and make it part of your daily routine. I am 72 and wish I had started decades ago but do know that its never too late....

[@SeniorShapeFitness]

So true Ruth!!!

[@reneelifetapestry]

Thank you. It is a great help to find exercises that are easy enough to follow through without feeling like a failure because i'm not 30 anymore 😂😂 I love your calmness and quietness. It is so relaxing. Thank you again for your desire to help those of us that are physically older, but definitely still excited about living.

[@SeniorShapeFitness]

You are most welcome Renee! Thank you for your appreciation :)

[@laurabeck2738]

Balance is soooo important!!! Thank you for this wonderful practice!!! 😊

[@SeniorShapeFitness]

yessssss! My pleasure Laura :)

[@stw0513]

I don't know if you even read comments on your older videos, but thank you for including workouts that focus on balance in your library. I thought that my balance was pretty good, so I was surprised to find myself wobbling in some of these exercises. I think that I definitely need to start including one of your balance workouts at least once a week! Thanks again for all your terrific videos!

[@SeniorShapeFitness]

My pleasure Sabrina! And yes, all comments show up on my "feed" regardless of how hold a video is. So glad this is a good workout for you! I agree, balance is always a challenge and it's one of those activities that we need to keep practicing no matter how good we get at it :)

[@liztownsend2026]

Wow, this is great! Balance exercises are a 3 times a week must for me following my knee issues, and being 60 plus, so important! And 10 minutes is perfect! Thank you Lauren xx

[@SeniorShapeFitness]

excellent Liz!!! You are most welcome :)

[@luciehsuen8981]

Thanks Lauren. Yes, so important to be able to balance as we get older. This exercises are so helpful. Enjoy how you explained movements. When we understand what we do we do it so much better. Enjoying all your other videos as well👍blessings as you continue to guide us into a better version of ourselves. ❤️

[@SeniorShapeFitness]

You are most welcome Lucie and thank you for your kind words :)

[@anntews6325]

Thank you for this great balance workout. I need all the practice I can get as I don’t want to fall. Love your videos so much Lauren. Keep making them and 10 minutes is just enough time when one has a busy day ahead.

[@SeniorShapeFitness]

Absolutely Ann, have a great weekend!!

[@tatianaprisnyakova9661]

Thank you for such a great lesson. I have been looking for simple and helpful exercise to improve my balance. Definitely will follow our lesson… I am 73 and on yoga classes I feel a lack of balance. Thanks again.

[@SeniorShapeFitness]

My pleasure Tatiana! Keep up the great work :)

[@christinewells8301]

Wonderful balance exercises ! Really need these after years of balance disorder ! Thankyou so much x

[@SeniorShapeFitness]

my pleasure! I'm glad they are good exercises for you Christine :)

[@lindaportney43]

Your video is wonderful. Thank you so much.

[@SeniorShapeFitness]

Glad you liked it! Thank you Linda :)

[@staceylawson2937]

I'm going to do this a couple of times a week. The idea of taking a nasty fall is frightening. I managed a quite a few of the exercises without the support of the chair. Your comment Lauren about posture being important in fall prevention hit home, I'm going to work on that. TY

[@SeniorShapeFitness]

Wow! Nice job Stacey, keep up the good work and positive attitude 🤩

[@shawnlitzenberg4108]

very calming music and great balance workout - will definitely do again!

[@SeniorShapeFitness]

Yes Shawn! Stick with this one! It's a good add-on to any workout as well ;)

[@dbkundert]

Perfect for me. Lost my balance after back surgery. This is a great video to start me off. Most beginners balance videos are too difficult for me, thanks. Subscribed and will use this daily to warm up.

[@SeniorShapeFitness]

I'm glad it's a good workout for you! Here is the link to all my other balance workouts: kzbin.info/aero/PLdAl5SsVkdoem1c0_IThnRQv_AMGHTmam

[@susangrossman5979]

Awesome routine. Thank you!

[@SeniorShapeFitness]

Thank you so much Susan 💜

[@juliemacefield3307]

Thankyou Lauren had trouble with my balance and vertigo the last couple of days so wanted to try something gentle today but still working my muscles this was perfect 👍🙋❤️

[@SeniorShapeFitness]

Glad it was helpful Julie :)

[@malamulloo1354]

Hi Sharon,am 70 yrs and from Mauritius. I follow you every morning.i feel so good after practicing your movements. They are nice twists and gentle. Thank you. Continue with this great job. Love you.

[@SeniorShapeFitness]

Wonderful! Happy to have you working out with me :)

[@JaniceReynolds-c3u]

Hi Lauren, This one is also really good. I am still going to try your other one you sent me. Often I do bits and pieces of the different videos you have online. Thank you!

[@SeniorShapeFitness]

My pleasure Janice :)

[@vickiedean3766]

This was one of the workouts I did today with you. I have problems with balance, but with you, I know I will improve. Thanks so much!

[@SeniorShapeFitness]

Great Vickie, I love your positive attitude :)

[@annagrisham2215]

Perfect way to start my day. Did much better than I thought I'd do. Thank you ☺

[@SeniorShapeFitness]

Yay! Glad to hear it Anna :)

[@suzannepavey2511]

Perfect love those exercises.

[@dianesauer4159]

I can definitely see where doing these balance exercises will help strengthen my body and help with my balance. Really liked this video!

[@SeniorShapeFitness]

You're so welcome Diane. Check out this new balance and posture video as well: kzbin.info/www/bejne/d161lX-ghbdse6M

[@RobertBrown-wl5nu]

Beautiful needed workout class, Thank you 💪

[@SeniorShapeFitness]

You're so welcome!

[@denisebogusz6698]

Thank you! I can never have enough balance work outs!

[@SeniorShapeFitness]

You're welcome Denise! You're right, they are so important to do!

[@petraemack7324]

Thank you 🤗 loved it ❤

[@SeniorShapeFitness]

You’re welcome 😊

[@sherrydandurand6069]

I didn't realize how much work my balance needs until I did this video thanks for these❤

[@SeniorShapeFitness]

You're so welcome! Balance is always a work in progress for everyone :)

[@kellypantaleoni5166]

Thank you for this shot of balance work. It’s so important to work on this and this quickie makes it so easy 😉

[@SeniorShapeFitness]

Yes! You're welcome Kelly. It's a good add-on workout too :)

[@sharonbaird2671]

I’m not a senior but l love your workouts.

[@SeniorShapeFitness]

Thanks Sharon! I'm thrilled you love them. They really are for everyone, only about 60% of my viewers are seniors, so you are not alone :)

[@sharonbaird2671]

@@SeniorShapeFitness I actually do some of these exercises during down time while at work in the hospital. Amazing

[@SeniorShapeFitness]

@@sharonbaird2671 I love it! I'm that crazy lady in line at the grocery store doing heel raises as I wait in line ;)

[@Lovejoypeace69]

Love your videos!! I am a Fitness Coordinator for Assisted Living, Independent Living, and Parkinson.

[@SeniorShapeFitness]

Great Laurie! I have many communities that use my videos. Thanks for sharing :)

[@lyndalgallaway]

Enjoyed these so much 🙏

[@SeniorShapeFitness]

So glad! Thank you Lynda :)

[@jeffreyyounger5772]

Thank teach, this is great!

[@SeniorShapeFitness]

Glad you enjoyed it!

[@padmakajaria6868]

Very happy for the exercise thanks a lot

[@SeniorShapeFitness]

You're welcome 😊

[@limlanny8607]

Thank you

[@SeniorShapeFitness]

You're welcome :)

[@RobertBrown-wl5nu]

Love these balance training 💪👍

[@SeniorShapeFitness]

So glad, thanks!

[@mosebochabane2607]

This is really helpful n easy

[@SeniorShapeFitness]

Happy to hear it's helpful :)

[@michellefumo4846]

One of my go-to’s! 😊

[@SeniorShapeFitness]

Nice Michelle!

[@ameiramohammed7553]

thank you 🙏🏼😊

[@SeniorShapeFitness]

You’re welcome 😊

[@arrayahvlogs]

Hey, I’m not a senior but this video is actually so helpful. I wanted to start working on my stability while I’m young so I can stay strong while I grow older, and this video helps. I’m actually 17, but I can feel how unstable my body is when I do these exercises. I can’t wait to get more stable and strong. :)

[@SeniorShapeFitness]

Good for you Arraya! You're right, balance is so important for anyone at any age :) It will make you stronger in your other activities too :)

[@jamierichmeier3755]

Same here, although not as young as you! But after many kids my core is shot.

[@aprilchung7280]

Great! Thanks!

[@SeniorShapeFitness]

Thanks April :)

[@Dulce2806]

👏👏

[@Terminatrix0214]

Köszönjük!

[@SeniorShapeFitness]

Thank you so much Pataki! I really appreciate it :)

[@rebirthin09]

As a 68 year old with MS my balance is awful to say the least. My left side is so much weaker than the right and I tend to drop the left when walking. I've just begun adding your balance and fall protection video to my now daily routine. Would it be better to do this video at the beginning of a session or at the end? I usually do seated pilates.

[@SeniorShapeFitness]

Hi Judy. It really doesn't matter on the order with those two routines. I would try it both ways and see if one order feels better than the other. Keep up the good work!

[@Maria-dd6qb]

❤❤❤

[@SeniorShapeFitness]

Thanks Maria :)

[@halacarlton303]

Im looking for the video for arms. you rolled each arm over your head.. beginner??

[@SeniorShapeFitness]

I’m not sure which video you’re referring to. Check out the “10 min playlist “ I have several separate arm workouts there.

[@limlanny8607]

Tq

[@SeniorShapeFitness]

You're welcome :)

[@ThirupathiYadav]

Madam This Exercise mine used I'm 2years back bike accident Present 80./. Recovered This balance exercise mine used Please reply madam

[@SeniorShapeFitness]

Are you asking me if it’s okay if you use this exercise?

[@amalkhalil7985]

❤❤❤❤🎉🎉🎉🎉

[@SeniorShapeFitness]

Thank you :)

[@Ronald-hf5gp]

Does squeezing the thighs together help balance in the toe-heel stance?

[@SeniorShapeFitness]

It can be helpful. just make sure that you keep the weight equally distributed in your feet. I wouldn't want squeezing your thighs together to cause your ankles to roll in.

[@Ronald-hf5gp]

@@SeniorShapeFitness 10-4. TYVM

[@geraldg8535]

Hi do you offer mentorship for aspiring trainers who want to start a Senior fitness business? If so, what’s the best way to reach you?

[@SeniorShapeFitness]

Hi Gerald. I do not have a mentorship program. Are you a certified trainer? That's your first step.

[@geraldg8535]

@@SeniorShapeFitness Ok thanks. No just have the degree.

[@michellefumo4846]

Beautifully balanced! ❤ the flamingo 🦩… thanks so much…. Keep it up 🌻

[@SeniorShapeFitness]

Thanks Michelle 💜

[@sueallison4841]

Great routine! Thank you!

[@SeniorShapeFitness]

Glad you liked it!! 🤩

[@txlatinchicka5138]

How ironic that you developed this balance exercise for us Seniors. I've been in PT for 2mos for hip impingement & BALANCE issues! I never knew that, because the right side of my glutes are weak, it impairs my balance & walking. It's what I need to continue to strengthen. Thank you, Lauren, for ALWAYS considering our needs.

[@SeniorShapeFitness]

It's my pleasure! I'm glad to hear that it will be helpful for you :)

[@karinbruwer7468]

Amazing. Thx Lauren❤

[@BarbaraLebrecht]

I am 81 and needed to work my balance. Thank you for some exercises that are easy to follow

[@naheedniyminesaraazbegum4907]

❤❤❤❤❤❤

[@SeniorShapeFitness]

Thank you :)

[@limlanny8607]

Tq

[@SeniorShapeFitness]

Welcome!

[@RuthWeber-k8v]

Love this quick balance routine. I do it as an afternoon break in my office several times a week.

[@SeniorShapeFitness]

That's a great idea! Thanks Ruth :)

[@juliemacefield3307]

This is what I love about your classes you always make them to help benefit us as we are getting a little older and still want to exercise in a gentle way and still achieving results thankyou so much Lauren see you tomorrow 🙋❤️

[@SeniorShapeFitness]

Exactly! Thanks for appreciating that Julie 🤩

[@laurastephenson5169]

Added challenge: Cat in chair wanting me to dangle a string to play with.

[@SeniorShapeFitness]

lol! I've been there too Laura :)

[@susanwallace9768]

So deceptively harder than it looks, esp walking one foot in front of the other...ever so slowly. I love these one that challenge your muscles, balance but also your mind. Brilliant!

[@SeniorShapeFitness]

Great Susan! I can tell that you are doing the moves correctly because you were challenged! Nice job :)

[@TereseHelberg]

Have been doing your chair yoga and Pilates routines with my 88-year-old mother - she and I are loving them! Thank you so much for inspiring us to move and keep fit!

[@SeniorShapeFitness]

Wonderful! You and your mother are most welcome Terese!

[@dianepiranian1224]

Yes! After multiple broken bones this is so good for me! Thank you!

[@SeniorShapeFitness]

So glad to hear it Diane 💜

[@et2873]

All of her exercises etc are the best!

[@SeniorShapeFitness]

Thank you :)

[@carolinegibbs2992]

It's interesting to note that with scoliosis of the spine, walking backwrads toe to heel is much easier and steadier than going forwards!😄

[@SeniorShapeFitness]

That is interesting Caroline!!

[@rosachen871]

After your 15 minute cardio, I had time for this! Perfect!

[@SeniorShapeFitness]

So glad! 🙌🏻

[@joannecheekes2396]

Do I have to press all 6 pressures points?

[@jenileebader-benshimon5365]

Really enjoyed this subtle after lunch workout! I usually enjoy a light digestive walk after a lunch or dinner. Noon time is getting hot where I’m living and I do some light workouts and this one is perfect! I’m also laughing about the heel/toe walk; this was part of my etiquette classes in late 50s/60s, plus we had to hold a book for balance! Right boomer ladies/gals!?😂😉

[@SeniorShapeFitness]

That's great Jenilee! I'm lol'ing at this! Maybe I should add a book next balance workout :)

[@KatyBetti]

How many days a week should this routine be done to be most beneficial? Is it better after or before a cardio/full body strength workout?

[@SeniorShapeFitness]

Try for 2-3 times a week. You can do it at anytime. After your workout will make it more challenging because your muscles will be fatigued, but that’s a good thing!

[@sarastrover2209]

❤️ this, surprisingly challenging! Thank you so much 🙏❤️

[@SeniorShapeFitness]

Thanks Sara! I agree, it's challenging for all levels :)

[@marilynr100]

Perfect, thanks 🥰

[@SeniorShapeFitness]

You’re welcome 😊

[@padmakajaria6868]

I am really improving my balance thank you

[@SeniorShapeFitness]

Great to hear!

[@MarkPagenkopf]

😅

[@windy1arbour]

love your exercise but i cant do them

[@SeniorShapeFitness]

Here is a link to my chair workouts. Maybe try a really gentle workout like my chair yoga: kzbin.info/aero/PLdAl5SsVkdocMLUUPFfqXXUzQ57U1Jp7y

[@limlanny8607]

Thank you 👍

[@SeniorShapeFitness]

You're welcome :)

[@RobertBrown-wl5nu]

Wonderful workout👍

[@SeniorShapeFitness]

Glad you liked it!!

[@shariherring2050]

I love SeniorShape Fitness! I am in rehab for back and foot injuries and it is helping so much! 🙂

[@SeniorShapeFitness]

yay! Thanks Shari, so happy my video have been helpful :)

[@darma8030]

Center of balance affects posture? Best thing I’ve learned all week! Great visual in pursuit of better posture. 🙏

[@SeniorShapeFitness]

Glad it was helpful :)

[@carolinegibbs2992]

Thanks Lauren! I really appreciate these balance exercises for balancing 😊

[@SeniorShapeFitness]

So glad! Thank you as always for supporting my channel Caroline! I appreciate it so much :)

[@sanavclrblx]

Really needed this i am 13 and i have weak balance, i don’t know why but when i stand i always fall after 10 seconds i can’t really hold myself in place

[@SeniorShapeFitness]

That doesn't sound right hon. Please have a parent take you to the doctor.

[@SHEARMINATOR]

Of course great exercises ❤ but hard to do with cronic muscle tightness I have. The Neurologist seems to think I have A case of dystonia which only settles if I lay down or sit

[@SeniorShapeFitness]

maybe try this video: kzbin.info/www/bejne/hquqZqOBdsqUj9E

[@RobertBrown-wl5nu]

Amazing ❤

[@SeniorShapeFitness]

Thanks 😄

[@rosierosie62]

Day 15 Happy Sunday Lauren. Really busy day but I have to keep my promise and looked for a quick 10 min workout. Balnace is so important, thank you for addressing that.

[@SeniorShapeFitness]

Yes! Great job squeezing it in :)

[@annagrisham2215]

Have started doing this one more often. Turns out my kitchen is perfect using the countertop. Glad to say I barely need to use it. I love how much stronger my core is than even six months ago. Thanks again ☺

[@SeniorShapeFitness]

Great to hear Anna. I have another balance (with butt) workout coming Monday :)

[@ars542du]

I watched your video this evening for the first time and really enjoyed it. I did the excercises too and found them to be excellent. Thank you for sharing!

[@SeniorShapeFitness]

Glad you enjoyed it!

[@juliemacefield3307]

Thankyou great class I need a lot of help with my balance since having a brain haemorrhage this was great love all your classes 🙋❤️

[@SeniorShapeFitness]

You're most welcome Julie. I'm glad you liked it, balance is so important!

[@PhilipM-q5s]

Laurent says some days are better than others, everyday is rewarding with her sessions. She rocks with delicacy!

[@SeniorShapeFitness]

I appreciate that Philip :)

[@rahulshetty5152]

Very good Exercises for balance. Thank U for this clip

[@SeniorShapeFitness]

Glad you liked it! 🤩

[@marygracekramer5398]

Elegant form and very important exercises. You have a lovely manner. Thank you.

[@SeniorShapeFitness]

Thank you, I appreciate that Mary 🤩

[@rivkabialik8445]

Lauren, great calming workout, will try to do often. Now to my cardio workout. Thanks so much.

[@SeniorShapeFitness]

Thanks Rivka! It's a good routine to do frequently to see improvements :)

[@marthasanchez932]

Doing the stretch video and the balance at least 2 time a week . Thank you Lauren your instructions are the best.

[@SeniorShapeFitness]

You're welcome Martha! Keep up the good work ;)

[@sarahvernon2605]

Are you able to create a video for strength training combined with balance on a Bosu ball? The current Bosu ball workouts on KZbin are not that good/inspiring. I'd love it if you'd add one sometime! You're workouts are the best! I realize it requires a Bosu, but you can do so much with them and they're great for balance - my PT introduced me to them and I found a used one for a very reasonable price. Thank you!

[@SeniorShapeFitness]

Thanks for the recommendation Sarah. I've used them in the past and enjoy the Bosu as well. I actually don't own my own. But sometimes companies offer to send me things, so a video may be in the future :)

[@sarahvernon2605]

@@SeniorShapeFitness That would be wonderful, Lauren! I like the option of having a mix of both strength and balance all in one workout with the Bosu :)

[@roxannedunlop1044]

Awesome story! Thank you so much for sharing ❤️

[@SeniorShapeFitness]

My pleasure Roxanne! Glad you enjoyed it :)

[@reneklein6049]

Hi Lauren. Unfortunately our weather has turned cold, leaving me in a Fibromyalgia flare. I needed to do a workout, so I thought I'd try this. Great as always. The strange thing is, when we were walking heel toe, for some reason, it was easier going backwards. It must just be me. I usually do balance exercises while brushing my teeth. I never want to have a fall. Thank you for this short and effect balance workout. 😊❤

[@SeniorShapeFitness]

Sorry to hear about your flare up Rene. Here is another video recommendation when you just need to move your body, but it's telling you otherwise :). kzbin.info/www/bejne/hquqZqOBdsqUj9E

[@reneklein6049]

​@SeniorShapeFitness thank you!😊

[@jayantnagarkar1018]

Useful information ,well explanation .thanq

[@SeniorShapeFitness]

You're welcome 😊

[@suzemiller5163]

Didn’t realise just how unbalanced I was….good one

[@SeniorShapeFitness]

yes, we all are! Come back to this one to check your improvement :)

[@vifonadis2013]

I'm not a senior too but my balance is 😮. Thank you 😊

[@SeniorShapeFitness]

Your welcome Vi!

[@larrykutz2405]

I love these! Thank you so much! Caroline

[@SeniorShapeFitness]

You are most welcome Caroline :)

[@sherishields5114]

Really enjoy exercising with you. Do you have an osteoporosis exercise?

[@SeniorShapeFitness]

Here is a link to my playlist that has my osteoporosis friendly workouts: kzbin.info/aero/PLdAl5SsVkdodnQgh9DSmuuIM2S_labr4K

[@sherishields5114]

@@SeniorShapeFitness thank you going to try them tomorrow!!

[@sandrasackstein9990]

Great class,we always need to work on balance.

[@SeniorShapeFitness]

So true Sandra! Glad you liked it :)

[@RobertBrown-wl5nu]

So fun esp. after Barre ❤️👍💪

[@SeniorShapeFitness]

Oh good, that's a lot of balance work :)

[@carolinegibbs2992]

Thanks!

[@SeniorShapeFitness]

Thank you so much Caroline! I appreciate your support :)

[@carolinegibbs2992]

@@SeniorShapeFitness and I appreciate your great videos. They're so helpful. I'm a young 70 but have had trouble with my balance recently especially as I have a double curvature of the spine that 'gets in the way' of good posture at times!😉

[@SeniorShapeFitness]

@@carolinegibbs2992 I would imagine it does! Do glad you are enjoying my workouts :)

[@bobwilson3980]

Show me an old person doing these, then you have something.

[@SeniorShapeFitness]

I teach an in-person class to 70 and 80 year olds, with practice they can do these moves. Improving balance is about progress not perfection.

[@spencersparks2368]

I’m knocking on 70’s door and I do these twice a week . Thanks seniorshapefitness. Love your videos. Happy Holidays!

[@SeniorShapeFitness]

Thank you! Happy Holidays to you as well :) @@spencersparks2368