Mobility · 10 min

Balance

Standing balance practice with a chair close by.

• 10 minutes
• New to it
• Chair

Customise copies this workout to the Bench, where every move and number is yours to change.

You practice the balance skills that help prevent falls: standing on one leg, heel-to-toe stances and walks, reaching and stepping to the side. Keep a sturdy chair or counter within reach and use it whenever you need to. Try it three days a week; the holds get easier quickly.

Kit

Chair

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s · Hold the chair if you like
   • Ankle Rocks30 s each side
   • Arm Circles20 s

2. Balance

   Z2 Warm
   • Tandem Stance30 s each side · Fingertips on the chair to start
   • Single-Leg Stand30 s each side · Fingertips on the chair to start
   • Heel-to-Toe Walk40 s · Walk beside a counter or wall
   • Standing Side Leg Raise8 reps each side
   • Sit to Stand8 reps · Slowly, arms crossed if you can
   • Clock Reach4 reps each side · One hand on the chair, small reaches first

3. Cool down

   Z1 Recover
   • Wall Chest Opener30 s each side
   • Box Breathing40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.