Original lifeZoi routine
Beginner Balance
Supported balance practice. Every standing part uses a stable chair. A seated version is included.
Time. About 10 minutes beside a stable chair. Stop sooner if you feel unsteady.
Set up near a stable chair
Stand beside a sturdy chair and keep one hand on the back of it. If standing does not feel safe, stay seated.
How much. Take a moment before you move.
An easier way. Use the seated alternative for the whole routine.
Supported heel raises
Hold the chair. Lift both heels a little, then lower them.
How much. 6 raises.
An easier way. Do 3 small lifts, or do the lifts while seated.
Supported side steps
Hold the chair. Step one foot out to the side and bring it back. Switch sides.
How much. 4 steps each side.
An easier way. Take 2 smaller steps.
Gentle weight shifts
Hold the chair. Shift a little of your weight toward one foot, then the other. Keep both feet on the floor.
How much. 6 shifts.
An easier way. Make the shift smaller, or stay seated and rock gently from side to side.
Heel-to-toe with support
Keep holding the chair. Place one foot ahead, heel toward the other toe, and take a few short steps.
How much. A few supported steps.
An easier way. Skip the steps and only shift your weight while holding the chair.
Seated alternative
If you are at risk of falling, or standing does not feel safe, stay in the chair. March the feet and circle the ankles.
How much. About 1 minute.
An easier way. Make the movement even smaller.
- Older Adult Activity: An OverviewCenters for Disease Control and Prevention
- Balance Exercise for Older AdultsNational Institute on Aging on YouTube
- Heel-to-Toe Walk Balance Exercise for Older AdultsNational Institute on Aging on YouTube
- Fitness for allLiveUp