Move · Videos · Gentle & Seated · 16 min

15-Minute Balance Exercises for Seniors

15-Minute Balance Exercises for Seniors — video by Yes2Next Play · 16:24

Video by Yes2Next on YouTube · Open on YouTube

An instructor and her mum work through nine balance moves near a chair or counter, with a short warm-up and calf stretch: feet-together breathing and reaches, single-leg holds, three-way leg lifts, slow marches, forward, side and back steps, and heel raises.

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

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: gentle steps forward, side reaches and shoulder rolls, near a sturdy chair or counter. 0:47
  2. Standing pose: feet together, stand tall with the tummy engaged, palms pressed together, five slow breaths. 1:33
  3. Feet still together: reach one arm forward then the other, both arms up, then reach to the side, forward and up. 2:42
  4. Single-leg stand: lift one heel back and hold for up to 10 seconds, holding on if needed; then the other leg. 4:40
  5. Three-way leg lift: holding on, take the foot forward, to the side and back, 10 times on each leg. 5:40
  6. Slow marches: lift each knee for a slow count of three and lower it, holding on if you need to. 9:11
  7. Step forwards: small lunges, stepping forward and shifting your weight onto the front foot, then back. 10:32
  8. Side steps, toes pointing out if you like, then step backs, five on each side. 11:52
  9. Heel raises: rise up and lower slowly, keeping the weight between the big toe and second toe. 13:56
  10. Cool-down: calf stretch with one foot forward and the back leg straight, heel down, then switch. 14:46

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

Form cues from the coach

  • Stand tall with the tummy engaged and hold the counter whenever you need to
  • Aim to hold a single-leg stand for 10 seconds; a few seconds is fine to start
  • In heel raises, keep the weight between the big toe and second toe

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadone-leg stands, 3-way leg lifts, mini lunge steps
  • Knees takes loadmini lunge steps, slow marches, one-leg stands
  • Ankles & feet takes loadone-leg stands, heel raises, bare feet
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a counter or chair on every move; a few seconds on one leg is fine

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 Yes2Next; 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