Move · Videos · Gentle & Seated · 26 min

Balance Routine to Help Prevent Falls (Age UK Oxfordshire)

Balance Routine to Help Prevent Falls (Age UK Oxfordshire) — video by Age UK Oxfordshire Play · 26:03

Video by Age UK Oxfordshire on YouTube · Open on YouTube

An Age UK instructor leads a warm-up, static balance moves (toe and heel raises, leg swings, tandem stance), travelling balance walks and reaching down to the floor, ending with stretches. Hold a support at first; made for older people.

  • 26 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 12

Tap a time to watch that step in the video.

  1. Warm-up: march on the spot, then heel and toe taps for each ankle, holding your support if needed. 0:34
  2. Mobility: hip circles, side bends and gentle twists, then shoulder shrugs and rolls and slow neck turns. 2:04
  3. Up on your toes: rise onto the balls of your feet and lower slowly, 10 times, holding on if needed. 5:18
  4. Toes up: rock back onto your heels and lower, 10 times, with your tummy pulled in. 6:40
  5. Flamingo swings: weight on one leg, swing the other forward and back, then change legs. 8:08
  6. Tandem stance: heel in front of toe, stand tall and breathe; hold on the first time you try head turns. 10:07
  7. Toe walking: up on your toes, walk forward for up to 10 steps, then come back; twice. 12:18
  8. Heel walking: toes up, walk forward on your heels for up to 10 steps, then come back; twice. 13:39
  9. Swing and step: swing a leg forward and back, then step it forward, only as far as is comfortable. 15:03
  10. Tandem walk: step the back foot heel to toe in front for three steps, then walk back. 16:53
  11. Reach to the floor: step forward, or push your hips back, and reach down with your chest lifted. 18:18
  12. Stretches: calves, chest, then hamstrings standing or on a chair, and arms up to the ceiling. 22:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your support close and let go gradually as you feel confident
  • Stand tall with shoulders back and down and your tummy gently pulled in
  • Hold on the first time you try head turns in the heel-to-toe stance

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadleg swings, lunges, hip-hinge reaches
  • Knees takes loadswing-and-step lunges, reach-down squats
  • Ankles & feet takes loadtoe and heel raises, tandem stance, toe and heel walks
  • Neck movesgentle looks side to side
  • Shoulders movesshoulder rolls, arm raises, chest stretch
  • Lower back movesside leans, hip-hinge reaches to the floor
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a chair or sink throughout; smaller steps; do 3 repeats instead of 10

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Age UK Oxfordshire; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety