10 Moves to construct Balance


10 Best Balance Exercises (Basic) Ask Doctor Jo


Video taken from the channel: AskDoctorJo


10 Best Balance Exercises (Advanced) Ask Doctor Jo

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Improve Your Balance in 5 Minutes

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Improve your balance and stability workout | Move more with MS

Video taken from the channel: MS Society

Work: Jog into a Single-Single-Hold Rest: Squats Work: Speed Skaters. For an extra challenge, slow down your tempo. Balance exercises are important to maintain or improve stability. This is especially important for older adults, who may be at an increased risk of falls and injury.

We’ll discuss balance. Here are 10 exercises to try, whether you’re a fitness newbie or a seasoned pro. so it’s an excellent move for balance and core strength. These exercises will further build core strength. Finding balance is an essential part of life—and that includes literally keeping your physical balance. Without it, your body wouldn’t be able to.

This move “improves your balance because you continually shift your body weight and strengthen your stabilizing muscles,” Harper says. 1. Balancing on your left foot, bend your right knee and. Marching is a great balance exercise for seniors.

If you need to hold onto something, do this exercise in front of a counter. Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times.

Exercise 11: Toe Lifts. This strength training exercise for seniors also improves balance. Now, repeat the moves, but don’t allow your foot to touch the ground. And finally, swing the left foot to the left side, holding the right arm out. Switch legs and repeat.

3. One-Legged Clock With Arms. Balance on one leg, with the torso straight, head up and hands on the hips. Top 10 Elderly Balance Exercises to Improve Balance and Coordination. 14 minute read Multiple Sclerosis, and heart disease can reduce their ability to stay balanced and move freely. It is this unsteadiness that eventually leads to falls and, subsequently, injuries.

Some of the links on this page may link to our affiliates. This adventurous balance challenge requires both core and upper body strength. Diamond push-ups serve as the perfect prep move, effectively targeting the chest, shoulder, triceps, and core. 15 Poses Proven to Build Better Balance.

To begin, move with awareness through the transitions. Once you’ve mastered the sequence, you can add speed into your practice, building your capacity to react quickly. Mountain-Chair-Tree Flow. Repeat this flow 6 times total, 3 times per side for Tree Pose.

For the first 2 rounds, hold each pose for 5.

List of related literature:

(same as step] 4 In board games such as chess or draughts it is your move when it is your turn to change the position of a piece or counter on the board: how to win in 10 moves.

“Harrap's essential English Dictionary”
from Harrap’s essential English Dictionary
Allied Publishers Pvt Limited, 1996

The Paris Declaration put forth five principles (ownership, harmonization, alignment, managing for results and mutual accountability)8 for enhancing aid delivery and impact.

“The Oxford Handbook of Transnational Feminist Movements” by Rawwida Baksh-Soodeen, Wendy Harcourt
from The Oxford Handbook of Transnational Feminist Movements
by Rawwida Baksh-Soodeen, Wendy Harcourt
Oxford University Press, 2015

The implementation of 5’S brings immediate benefits such as: the release of physical spaces, reduction of accidents, reduction of maintenance costs, reuse of resources, visual improvement of the work environment, among others.

“Human Systems Engineering and Design: Proceedings of the 1st International Conference on Human Systems Engineering and Design (IHSED2018): Future Trends and Applications, October 25-27, 2018, CHU-Université de Reims Champagne-Ardenne, France” by Tareq Ahram, Waldemar Karwowski, Redha Taiar
from Human Systems Engineering and Design: Proceedings of the 1st International Conference on Human Systems Engineering and Design (IHSED2018): Future Trends and Applications, October 25-27, 2018, CHU-Université de Reims Champagne-Ardenne, France
by Tareq Ahram, Waldemar Karwowski, Redha Taiar
Springer International Publishing, 2018

Three elements essential for mobility include: (1) the ability to move based on adequate muscle strength, control, coordination, and range of motion (ROM); (2) the motivation to move; and (3) the absence of barriers in the environment.

“Nursing Interventions & Clinical Skills E-Book” by Anne Griffin Perry, Patricia A. Potter, Martha Keene Elkin
from Nursing Interventions & Clinical Skills E-Book
by Anne Griffin Perry, Patricia A. Potter, Martha Keene Elkin
Elsevier Health Sciences, 2011

6 Ensuring that adequate resources are allocated to the change and that an appropriate balance is maintained between keeping the organization running and implementing the changes necessary to move to the desired future state.

“The Theory and Practice of Change Management” by John Hayes
from The Theory and Practice of Change Management
by John Hayes
Palgrave, 2018

5 Master plans that are not excessively prescriptive are useful and may be positive elements in the development of real cities.

“A City is Not a Tree: 50th Anniversary Edition” by Christopher Alexander
from A City is Not a Tree: 50th Anniversary Edition
by Christopher Alexander
Sustasis Press/Off The Common Books, 2017

In exercising his freedom to act, the commander should first and foremost properly balance the given operational factors-space, time, and force.24 This means, among other things, that a deficiency or disadvantage in one factor or element must be roughly balanced by surpluses or advantages in other factors.

“Joint Operational Warfare: Theory and Practice” by Milan N. Vego
from Joint Operational Warfare: Theory and Practice
by Milan N. Vego
Naval War College, 2009

India and China issued a joint declaration, outlining a ten-point strategy to intensify cooperation in all areas and to give greater strength to strategic and cooperative partnership between India and China.

“International Relations Today: Concepts and Applications” by Chatterjee Aneek
from International Relations Today: Concepts and Applications
by Chatterjee Aneek
Pearson, 2010

7 Consolidate improvements—continue to set up new structures and policies and hire and promote people who fit the new culture and goals.

“Effective Management: Developing Yourself, Others and Organizations” by Dietmar Sternad
from Effective Management: Developing Yourself, Others and Organizations
by Dietmar Sternad
Macmillan Education UK, 2019

The exercises described in level 3 expand each participant’s limits of stability so that participants can accomplish ADLs that require greater ranges of body motion or extreme leaning (e.g., pulling weeds in the garden, leaning into cupboards or the washing machine).

“Fallproof!: A Comprehensive Balance and Mobility Training Program” by Debra J. Rose
from Fallproof!: A Comprehensive Balance and Mobility Training Program
by Debra J. Rose
Human Kinetics, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I have MS and these exercises are…kinda easy? for me at least I lost my balance true but my issue is stamina and yeah ofcourse I get tired more easyly…but i thought these could help me walk more streight…

  • Thanks for another fab session, Jenny. I must confess I’ve been reluctant to try this one because my balance is pretty rubbish. Now of course I realise I should’ve been doing it regularly for the last 7 weeks!

  • Hi doctor Jo
    I’ve been diagnosed with peripheral neuropathy. I’ve lost nearly all the feeling in the lower part of my left leg. Are there any exercises I can do that might improve this condition? Love your videos ��

  • I thought I was good at balancing until I tried your session. Haven’t done these moves before but will be doing them a lot from now on. Thank you.

  • I’m 79. You are a terrific instructor and you have developed an excellent video. My balance has definitely improved. And I’ve never been a couch potato.

  • I had a concussion followed by 2 consecutive strokes from a head injury. I am recovered but I have a right side balance problem.I am hoping that balance improves on my right side. Thank you for Fit in Five: Balance!

  • Jenny you’ve been a life saver during these challenging times. I love your videos and will continue to do them. You’re beautiful and also make these videos challenging and fun! Thank you so much!

  • Thank you for creating this video I’m so glad to have found it! When doing these exercises regularly, how long till we see improvement? Or would that be a varied result which would be dependent on where your are when you first start the program?

  • I found your boxing video yesterday and I was delighted!!!! I was taking Rock Steady Boxing classes ; however they were canceled
    due to the pandemic. Thanks so much for a GREAT class!

  • I have been doing this for a week now and I can already see an improvement!! thank you!! could you possibly make a video like this only doing stretches? so I can just do some stretches on days I dont want to exercise please. Thanks Jenny

  • Hi Dr. Jo! I just discovered your page and it’s terrific! I just can’t find any hamstring exercises. Do you have a collection of them? Thanks for this. I’m a dancer and these are so valuable!

  • By now, I have become your ardent fan. I can see you in my dreams training me. I wish to meet you some day and take your autograph

  • Thank you for your videos. I am feeling stronger and healthier. I have shared your videos with my health and fitness doctor and she was very pleased with your workouts. I am over 50 and obese. I have also shared your beach video with my future in laws. Also, I love celebrating birthdays and would love to say “Happy Birthday” on your channel when your Birthday comes along. Would you feel comfortable sharing your B Day? I would like to save it on my calendar if possible.

  • These are not for someone elderly and disabled like myself. I have a mild case of MS and only use a cane but there are too hard for me to do so I’m going to try and find balance exercises for someone senior and/or disabled…thanks anyways!

  • These exercises were excellent. I fall often because my legs are week and I can see the difference since I stared doing your exercises. Thanks.

  • Thank you Jenny….loved that vidéo…I’m 70…french living in Rio de Janeiro….I do classical ballet and really need that balance….tks God I found you….!!!!!

  • Love the vid Cor. I will be doing it this week to help with my mountain biking balance and riding while my bike is in the shop for service. Take care and best wishes.

  • I’m a 64 year old retiree from California. I love all your videos as it is perfect for my ability as a senior. I also have plantar fasciitis and a big bunion and flat footed. I know the hamstrings are good exercise for plantar. Wondering if there are other exercises for this type of feet condition. Thank you so much for all your videos especially at this time when gyms are close. More blessings and power to you.

  • Okay. This was awesome after your previous, which I did already too! You look wonderful and all of these exercises are helpful and challenging. Love you Jenny. Again, thank you SO much��������

  • YOUR PT experience and knowledge is so helpful! Classes are fun with the right amount of challenge for me. I’m ready for a new light aerobic workout!
    My dance and rhythm challenged husband is learning from you! and having fun. We have slowed down some segments for him. Thanks for that! Love your personality and fine teaching!

  • Buy a printable worksheet with the balance exercises in this video here: https://www.askdoctorjo.com/purchase-advanced-balance-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hello,

    I like your videos; I would like to thank you for sharing with us your hard work and time. Do you have a ” paypal” account?


  • Another excellent exercise video to help the seniors staying health! I am adding it to my daily exercise one hour program from you. Thank you. Last year I had a very painful sciatica experience! After seeing acupuncturist and chiropractor without much improvement, I went to a PT. He showed me some exercises like claimshell, bridge, and marching. I am doing them daily and felling much better now. Do you have any thing to add to my routine?

  • Thank you for another wonderful exercise class. I really like all the exercises because they make you realize that you do need to practice balance as you get older. Take care and stay well.

  • Am on week 9 of doing the workouts in the UK and I really like being able to mix and match. Blood pressure is down, arthritic knees are less dodgy and wobbly bits less wobbly! I think it’s working. Thanks Jenny. Would love a dance workout.

  • Thank you. I need balance training. With bad feet (nerve issues in the balls of my feet) I could still do most of these without a chair.

  • Thank you for your videos, I always share them here and there, BUT (there is always a but) you should work more on uneven ground and barefoot, there is so many muscles in the foot that need some condition.

  • Wow this is good! I want to learn how to play football but I have flat feet, one worse than the other, so my balance is pretty bad. I have a feeling this will help me a great deal getting there. Thank you!:)

  • Thanks so much, Jenny. If I keep practicing l hope I won’t be the one hopping about all over the place in pilates class when it restarts.

  • Really enjoying your exercises Jenny I’ve not really bothered since two hip replacements and now I know what I need to do. Thanks so much

  • This was harder than I thought! I gotta work on my balance. Cool bonus that you get some ankle strength, I can feel the burn down there

  • These are fabulous. My balance has deteriorated over the past few years and I have struggled to find effective exercises. I can practice these everywhere, which is great. Your 35 minute interval for us old geezers is wonderful, as well.

  • I’m suffering from a medial ligament sprain! doctor have recommended me to do balance exercises. I hope this works. thank you so much!

  • Hey doctor Jo, I loved the video. I have an athletic level balance. Can I improve it doing these exercises like 3-4 times a week? I was thinking about doing plates.

  • Thank you for having a set of 10 exercises that are great for balance. I have a problem with balance and it is getting worse and I have been to physical therapy but nothing has been as good as in Comprehensive from my sitting to walking and standing I appreciate your visual instructions as well as your voice thank you very much and I will tune in every day

  • OMG You must do this video! I didn’t realize how much work I needed to do on my balance, as an older person, until I tried this video. My list of daily Jenny videos just got longer! Thanks Jenny, this is so important.

  • Buy a printable worksheet with the balance exercises in this video here: https://www.askdoctorjo.com/purchase-balance-exercise-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Your workouts are great! Balance and flexibility is so important as we age. Would love to see more workouts on both. Thank you Jenny,

  • I thought I was in quite good shape for my age. WRONG. Everyday I do one of your videos. Admittedly I should probably do two, but everyday I’m feeling better, stronger, fitter. Thank you so much.

  • I have been doing your exercise program the ones you do from outside your garage door, since lock down and found them very good, your voice is easy to listen to, and you are very humerous. Kind regards. Eileen

  • I read loads of great reviews on the internet about how exactly Fenoboci Diet Plan can help you lost a ton of fat. Has anyone tried this popular weight loss methods?

  • Hey! I’m playing soccer and have realized that something I want to improve is my balance. Is there a certain balance workout you could recommend for me? I would love to know what exercises to do, reps and how many times a week! Thank u so much for the videos

  • Jenny, I really appreciate how you explain so well how each exercise is done. May I ask if you can do one for the lower back? Thank you.

  • These are the exercises I need to do every day!!! As a person of 72 with dyspraxia I have had challenges with balance all my life!! Tandem standing and walking were particularly challenging but I am delighted to find a set of exercises and a cheery instructor to pep me up and get me working on this during lockdown. Thank You!

  • finally a balance workout for those who do not have balance!!!! So sad that all the other workouts on youtube are made for a gymnastic athlete lol

  • Hi Jenny Thanks for your clear & thorough explanations about balance. I’ve long been able to balance on one leg for as long as you like…but! Now I discover the addition of raising on tiptoes, do-able with a bit of a wobble. And moving the head, woo woh wobble, even on two feet in tandem stance! You have given me a great addition to my exercise sessions.

  • Oh Em Gee that guy is such hi slave and master punisher
    He is really putting that guy in the blue through some punishing exercises.

  • I came here for a few quick ideas about balance drills for the Muay Thai kickboxing class I teach, and added “airborne lunges” and “lunge w/knee drive” to tonight’s warmup!   thanks for helping me keep things fresh!

  • Can you please make it a balance workout, instead of just showing the exercises? That would be great. Thank you. I like to do balance workouts on their own. They’re pretty demanding, but quiet, which is great for certain workout days. They also serve as an excellent meditation since you really have to focus. So balance workouts on their own have extensive value.

  • I’m new to your channel and your routines are functional and next level. You are truly one of the best trainers I have come across in a long time. I have to work on balance and functional movements everyday. I’m a fan and a subscriber.:)

  • Another great class…thank you so much. My balance is poor and occasionally get vertigo. I plan on following your advice and doing these regularly. Thank you again from Arizona.

  • Do anybody know about Episoketren System? Does it work? I hear many people improve their soccer skills using it with this popular training program.

  • Hi madam… I love ur videos… It’s help me a lot. Recently(4 months) I went acl reconstruction surgery…. Could u tell me what kind of exercises can I do for strengthing my knee joint… I am a sports person.

  • Working on balance is necessary after age 50. It becomes even more so when you have hip joint replacement as you lose some nerves that are part of the bodies balance input. Balance really becomes degraded if you have a full neck fusion. You need to work on your balance every day. These exercises are very helpful

  • Better off working on his posture! I have had MS 25 years and can see what he needs to work on! MS society are so far behind. He’s very stiff in his hips strength exercises don’t work very well with MS because it is not the muscles that have the problem! Coordination is the problem starts off with good posture.

  • Hi Doc Can Do the 1st 3 Rombergs and the last 3 but the foot in front middle 4 5 an 6 cant

    But I didnt do those for a Policeman but thats a another story.

    But I have Ataxia from drinking over the years. Which part of balance problem but I will try these again

  • I love your workouts because it’s a nice detour from the damage weights can place on your body using incorrect form. Question, where can I purchase that Bosu Board online? Thanks

  • It came as a surprise to me that balance was more difficult than I realized. Some of these revealed the need to give more time and effort to balancing exercises. These are so practical and can be carried out with limited space in the comfort of home. To engage in these are now going to be in my select exercises for balancing. Many thanks to Jenny for sharing, to who knows how many on youTube. I am glad to have come across this video.

  • I am a track & field coach and these exercises are so easy to understand AND DO! My older private personal training clients have greatly benefitted from all of your exercises. Thank you! Can’t wait to see what you do next. You have a real talent for teaching by example.

  • Thanks so much for your great videos. I am amazed how much my balance has improved in less than a week. I feel so much more confident and alive after doing the balance and chair stetching.

  • She looks like Brittany Snow, and when swaying her hands she looks like she’s performing as Chloe in Pitch Perfect 1

    Amazing balance workout by the way!

  • You’re a great instructor! Friendly & personable, with clear instruction. Thank you for doing videos for those of us over 50 yrs that need to get back in shape!! Easy to follow vids are the best!

  • I’ve watch your other videos, especially during this lock down, and I really do enjoy them. This is a great one to work on balance. I did try to challenge myself as you said. Thanks so much for doing these for us. Stay well and stay safe.

  • Hi, Dr. Jo! I’ve become a fan! I did these with my 91-year old father who has fallen at home. The progression in this sequence was perfectly gentle. He felt safe yet challenged. Thank you ���� You’re so kind!

  • Turned 80 in March. Need balance training. Your routine seems more comprehensive than others I’ve watched. Started losing strength in lower body about 4 or 5 yrs ago (bad knee). Have always been fairly active in fitness, but hip & 2 shoulder replacements, plus bone-on-bone left knee, have me compromised. Still want to be active w/my G-Grand kids, 8, 4, 9 mos & 6 mos. Need balance training big time and lower body and core strengthening. Hoping your YouTube instructions will be of benefit.

  • Any excercise if cannot walk on heels, I was a GB syndrome patient affected 3 years ago, can you help me with basic excercise to Improve my foot lifting

  • Dear Redefining Strength, I was wondering if you could give me your permission to use your link and image in my written work for my dissertation? I need to list some exercises. Kind Regards

  • Hi Jenny..
    I am loving your work out videos and the music is great..
    I am waiting to go in for a hip operation, and the video is keeping me motivated..
    I got a pleasant surprise this morning when I noticed you had a new video..��..

  • I realize this is an old video but I was looking to incorporate a balance exercise once a week into my workout routine to improve my skiing and dear lord this is an ass kicker. So impressed with how deceptively simple it seems yet your glutes and thighs are crying by the end

  • Hi doctor i have diffuse disc bulging at c5-c6 level effacing narrowing both lateral recess with possible indentation to existing nerve roots. C4-c5 and c5c6 IVD shows loss of bright signal on T2W image s/o disc desiccation.
    What should i do and is this a permanent or reoccurring problem?

  • I don’t think people watching this realize how difficult that single leg squat really is and the depth you can go while doing it is insane hahaha

  • You can always make it harder then Jenny is doing. Its up to you to stimulate a little creativity with the moves Jenny dos here.

  • I saw your video today. Just the right one for my poor balance. I am 73 and have lower back and hip problems. Do you think I will aggravate the back and hip pain if I do these excercises. Please advice. I always did yoga but was always in pain until I have been taken off from many yoga postures.

  • These exercises are really helpful.I find bathroom washbasin is sturdier than a chair Also a good regular morning ritual after cleaning teeth ����‍♀️

  • This is the perfect video! It’s compact enough to watch and do on a 15 minute break, and caregivers can help with these in the home. So glad you are on YT Dr. Jo!