Balance Test For Seniors - Check Your Balance | More Life Health

G'day everyone welcome back to another exercise video for those of you new to this channel my name is Mike physiotherapist and your seniors health and fitness coach and what I'm going to take you through today are some exercises for you to check just how good your balance is now these exercises today they're gonna start quite easy and they're going to get progressively more challenging if you can get through all of them with ease it's quite safe to say that your balance is good that your static balance is quite good if you do have trouble with these exercises not to worry it's just giving you an idea of where you're at you can see what your balance is like you can then go back to do one of the other balance videos we've got practice them each day and then you've got this test or the results from this test we do today to track just how well you're progressing with your balance when your balance gets better it means you're moving is going to be much easy easier and you'll also decrease the chances of having any falls so it's a good idea to improve that balance with the exercise videos and the first place to start is with testing your balance which is what we're going through today okay so for this exercise video we'll be needing a chair just like this one I've got here with all these exercise videos it's always good to have a chair especially for balance cause when we're testing our balance or challenging our balance there's a high chance you're going to lose your balance so you want something to hold on to so a chair or a rail will work just fine or a sturdy piece of furniture also be needing a cushion like this one I've got here so we can make the balance exercises more challenging by changing the surface we're going to be standing or the surface we're standing on any pillow or cushion will do just fine now for these exercises I'll make it easier for you to track how you've gone I'll have a sheet that you can download link down below you can print it off see exactly how you've gone and then as you do exercises and you start to get better you can compare your results okay let's get into it now guys make sure you do one of the warm-up videos which I'll link to down below as well okay now that you've done the warm up you've got a cushion to stand on placing your cushion on the floor now what we're going to start with the foot position we're going to start with are feet apart standing on the cushions so we're going to hold onto the chair standing up nice and tall placing our feet on the cushion apart just like this standing up nice and tall shoulders back and down just going to place our hands out in front now we're going to hold this for sixty seconds so relaxing into the exercise for all these exercises I want you relaxing into them and you're just following along with me guys keeping focused on what you're doing now as I said these exercises are going to get progressively harder and this is one of the easier exercises if you do have trouble with this one you can start without a cushion underneath your feet okay we're at thirty seconds now we're halfway maintain that upright posture with your shoulders back and down and as I said at the start of the video if you come out of position holding on to the chair getting straight back into it holding it for the set time keep note of how many times you came out of position by touching the chair or placing your foot into another position as well okay five seconds to go and three two and one excellent work stepping off your cushion let's take a deep breath in and out okay now we're going to get on to the next exercise the next exercise we're going to do is just by placing our feet together so holding onto the chair shoulders back and down standing up nice and tall and you're going to take your hand off the chair your feet are as close together as possible we're going to hold this for sixty seconds again so this is more challenging than the last exercise because we have feet apart which means our base of support is increased which makes us more sturdy holding this position maintaining that upright posture and focus on what you're doing don't get distracted for any these exercises that's it hold the position we're almost halfway guys thirty seconds to go now that's it keep it up maintain that upright posture shoulders back again keep note of your time if you come out of position also keep note of how many times you touch down okay we got ten seconds to go and five four three two one excellent work shaking out those legs taking a deep breath in and out okay so the next exercise we're going to do with the the foot positions exactly the same but we're gonna make it harder now by closing our eyes so what we're going to do is place hold on to the chair shoulders back and down placing those feet together now I'm gonna be opening my eyes so I can see the timer but I want you to keep your eyes closed throughout so standing in that upright posture feet together taking your hand off closing the eyes you'll feel yourself start to sway a little bit more by taking out that visual aspect it makes the exercise much harder we're gonna hold this for sixty seconds that's it guys following along with me if you come out of position get straight back into it as soon as you can open your eyes keep note of the time as well relax into this exercise really stay focused excellent work guys keep it up maintain that upright posture we're over halfway now excellent work keep holding it and ten nine eight seven six five four three two and one excellent work holding on to that chair shaking out those legs taking a deep breath in and out okay now we're going to get into a more challenging exercise this exercise is known as the semi tandem stance so tandem stance is one foot in front of each other just like this heel to toe semi tandem is one foot slightly in front of the other but they're side-by-side so the toes of one foot is in the arch of the other foot so you're standing up tall shoulders back and down holding onto that chair placing the feet in the semi tandem position that's it standing up nice and tall taking your hands off holding this position we're gonna do it for sixty seconds again that's it following along with me maintain that upright posture and focus on what you're doing excellent work guys that's twenty seconds we've got forty seconds to go before we change feet that's it keep it going excellent work guys halfway now keep that posture upright don't get distracted twenty seconds you can do it and ten nine eight seven six five four three two and one excellent work shaking out those legs now let's change feet other foot slightly in front of that other foot shoulders back and down hold onto the chair to start with and we're gonna take our hand off and we're holding for sixty seconds focus on what you're doing and as I've said before it's not uncommon for one side to be not as good with the balance as the other side that's fine it will start to even out as you practice these exercises so maintaining that upright posture focus on what you're doing excellent work guys let's keep it up we're halfway now that's it twenty seconds to go we've got three more positions after this one that's it let's keep it going and ten nine eight seven six five four three two and one excellent work shaking out those legs okay so that was a semi tandem position now we're going to get into the tandem stance position which is one foot directly in front of the other foot you are going to feel this being much more challenging than the last exercises it looks like this your feet aren't splayed out you've got even weight on both feet toes are facing the front holding onto the chair upright posture now taking your hand off the chair holding this position for sixty seconds you will start to feel yourself start to sway but focus on what you're doing don't get distracted that's it excellent work really concentrate on your feet during this time and relaxing your body as well if you've got a lot going on it's going to be much harder but keep it going that's it excellent work guys keep it up we're about halfway now shoulders back and down that's it concentrate don't get distracted track how you've done as well take a look at the time if you do come out of position and also keep note of how many times you come out of position but follow along with me throughout this exercise and five seconds to go and five four three two one great work guys shaking out those legs now we're going to get on to the other foot so standing up nice and tall feet in position that's it hands in front of you again we're holding for sixty seconds so try to put equal weight on both feet you'll probably feel a little bit more on that back foot that's fine it's okay if one foots not as good as the other foot as well you will start to feel yourself sway excellent work guys keep it up focus on what you're doing give it your all throughout these exercises that's it great work keep it up we're halfway now relax into the exercise we've got two more to go after this excellent work almost there got just over fifteen seconds or fifteen seconds now keep it up focus and five four three two and one great work shaking those legs taking a deep breath in and out okay that was a tandem stance position now what we're going to do is the single leg stance position so that's standing on one leg so standing up nice and tall next to your chair bringing one leg back like this placing your hands in front of you or wherever is comfortable we're gonna hold this for sixty seconds that's it following along with me guys doing your best if you come out of position touch your foot down grab onto the chair but keep note of how many times you've touched onto that chair or placed your foot down because you want to eventually get through this the full sixty seconds without having or without coming out of balance great work guys keep it going we're over halfway now focus don't get distracted excellent work that's it holding the position just over ten seconds to go and five four three two one excellent work guys shaking out those legs taking a deep breath in and out now let's get into the other leg standing up nice and tall next to your chair holding onto the chair standing on the other foot now shoulders back and down letting go of the chair and following along with me for sixty seconds guys that's it excellent work concentrate focus put it in for the sixty seconds every time you do these exercises whether it's a test or the practice it's a good idea to give it your all or give it your all throughout because that's how you're going to make improvements and that's how you'll also see just how good your balance is great work guys keep it up stand up nice and tall got about fifteen seconds to go and five seconds five four three two one excellent work guys taking a deep breath in and out okay so there we went through some balance exercises that progressively got harder we can now make these exercises even more challenging we can change the surface like we've already done we can close our eyes again like we've already done we can add in a task as well so that's what we're going to do for this exercise what we're going to do for thirty seconds now just to finish off if you want to go for longer go for longer but I'm going to add in a task now this task can be anything it can be for example reading a book it can be juggling balls it can be bouncing a ball whatever what I'm going to do I'm going to stand on one leg but I'm gonna add in some bicep curls so it's going to look like and we're going to go for thirty seconds so following along with me just lifting those arms up and down that's it concentrate on what you're doing lifting those arms up excellent work guys keep it up that's it arms up and down five seconds great work and two and one great job shaking out those legs now let's do the same thing on the opposite leg standing up nice and tall shoulders back and down let's go for thirty seconds doing those bicep curls following along with me that's it standing up nice and tall twenty seconds to go concentrate come out of balance you know what to do check your time and keep note of how many times you came out of balance got five seconds to go three seconds two seconds and last one excellent work guys shaking out those legs taking a deep breath in and out so there we have a way to test how good your balance is now if you did come out of balance pause the video after each exercise and track what time you got and also how many times you touched down now if you got through these exercises with ease it's quite safe to say that your static balance is good so excellent work now this doesn't mean you forget about your balance keep practicing it if you had trouble with these exercises today not to worry keep practicing by doing the other exercise videos the more you practice you're going to see the results your balance improving your movement getting better as well that's it for me for today guys excellent work following along now if you like this exercise video make sure you give it the thumbs up and for regular exercise videos for seniors to help you improve your health and fitness make sure you press the subscribe button also let me know how you went with your balance by commenting below I'll catch you next time thanks for following along

Channel: More Life Health Seniors

Views: 28,230

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Id: SBD4AXkJGXA

Length: 18min 18sec (1098 seconds)

Published: Thu Feb 20 2020