Move · Videos · Gentle & Seated · 31 min

30-Minute Balance Training Class for Seniors

30-Minute Balance Training Class for Seniors — video by Balance Builders by Doug Weiss Play · 30:34

Video by Balance Builders by Doug Weiss on YouTube · Open on YouTube

A physical therapist who specialises in balance leads a chair-supported class for anyone afraid of falling: heel-to-toe standing, weight shifts, single-leg stands, sit-to-stands from a pillow, heel raises, side-stepping over an object and backwards walking.

  • 31 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 14

Tap a time to watch that step in the video.

  1. Tandem stand: holding the chair, put one heel against the other toe, then let go and balance; swap feet. 0:55
  2. Weight shifts: knees straight, shift all your weight over one leg, then the other; stop and rest if very tired. 3:03
  3. Pillow squats: from a pillow on the chair, stand up and sit down, arms crossed or pushing off with your hands. 5:25
  4. Single-leg stand: shift your hips over the standing foot, lift the other foot and let go if you can. 6:50
  5. Heel raises: lift both heels to rise up, then lower; even lifting them a little is worth doing. 8:48
  6. Side-stepping over an object such as a cushion or towel, taking a big step and holding on as needed. 9:30
  7. Tandem stand again; widen the feet or keep one finger on the chair if it is too hard. 10:51
  8. Backwards walking: take three steps back along the chair, turn, then three steps back the other way. 12:46
  9. Knee flexion: holding the chair, bend the knee up behind you towards your bottom, squeeze and lower. 14:42
  10. Tandem stand, then weight shifts again, holding on or letting go to suit your balance. 15:35
  11. Hip flexion: hold the chair and march the knees up slowly, about a 45-degree bend or higher if you can. 19:31
  12. Single-leg stands again, then pillow squats, pushing off with a hand if you need to. 20:36
  13. Backwards walking again, lifting your feet rather than shuffling, then side-stepping over the object. 23:26
  14. Knee flexion again, then a final single-leg stand, leaning your weight over the standing leg. 26:34

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

Form cues from the coach

  • Shift your hips fully over the standing foot before you lift the other leg
  • Pick a level that challenges you: widen the feet or keep one finger on the chair if needed
  • Stop and rest when you feel very tired rather than pushing on and risking a fall

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadpillow sit-to-stands, hip marching, weight shifts
  • Knees takes loadpillow sit-to-stands, knee curls, weight shifts
  • Ankles & feet takes loadheel raises, one-leg and heel-to-toe stands
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a chair or counter; widen the feet; use hands to stand from the pillow

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 Balance Builders by Doug Weiss; 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