🏋️♀️Regular strength and balance exercises can help prevent falls among seniors.
🪑Using chairs as support during the exercises ensures safety and stability.
⌚The class includes exercises for knee raises, leg side raises, leg back raises, walking exercise, and calf and shin strengthening.
🩺Listening to your body and taking breaks when needed is important during the class.
💪Consistency and regular practice of these exercises will lead to stronger legs and improved balance.
Why is strength and balance important for fall prevention?
—Strength and balance exercises help improve muscle strength, stability, and coordination, reducing the risk of falls and injuries.
How often should I perform these exercises?
—It is recommended to do these exercises at least three times a week for optimal results.
Can I modify the exercises if I don't have two chairs?
—Yes, you can modify the exercises according to your comfort level. Using one chair or a cane for support is acceptable.
What should I do if I feel pain or discomfort during the exercises?
—Listen to your body and take breaks when needed. If you continue to experience pain or discomfort, consult a healthcare professional.
How long will it take to see improvements in my strength and balance?
—Consistency is key. With regular practice, you can start to see improvements in your strength and balance within a few weeks.
00:00The video is a strength and balance class aimed at fall prevention among seniors.
01:16The first exercise demonstrated is knee raises, which can be done holding onto one or two chairs for support.
02:32The next exercise is leg side raises, focusing on balance and stability.
03:51Leg back raises are demonstrated, targeting the glutes and lower back.
05:35The walking exercise is introduced, involving lifting the heels and then the toes while maintaining balance.
06:31The class concludes with calf and shin strengthening exercises.
