		Getting Started

		Step 1: Cardio

		Step 2: Flexibility

		Step 3: Strength

	>	Step 4: Balance

		How to Progress

		Role Models

Step 4: Add Balance Activities

WHY: Improve balance, postural stability, & gait; reduce risk and fear of falls.

WHAT: Balance training activities involve maintaining standing and postural stability under a variety of conditions, including static (stationary) and dynamic (moving) balance.

WHEN: Recommend incorporating balance into everyday activities, as well as performing a 2-3x/wk specific program.

WHERE TO START: Incorporate balance training in daily activities such as standing on one foot while doing dishes or brushing teeth. Begin 5 balance-specific activities, 2 times per week with one set of each activity for 10-15 seconds each. Choose activities based on needs (someone with extremely poor balance should not perform exercises alone).

HOW TO PROGRESS: Progress by increasing the time of each activity to 30 seconds, then by increasing to 2-3 sets of each activity. Gradually increase the challenge of the activity by standing with one foot in front of the other, or on one leg, change the surface you stand on, (foam surface), perform dynamic movements (tandem walk, pivot turn, backward & side-step), and reduce sensory input (close eyes). Progress program to 8-10 balance-specific activities for 2-3 sets of 15-30 seconds.

GOAL: The goal for healthy adults is to perform balance activities 2-3 days per week for 2-3 sets of 8-10 specific activities for 15-30 seconds.

RECOMMENDED BALANCE ACTIVITIES:

1-Leg Standing
Side Kick
Standing on Foam
Back Kick with Band
Tandem Stand / Walk
Standing knee band
Standing hip raise
Standing kick
1-leg stand on foam
Side kick with band

SAFETY REMINDERS / WHEN TO CONTACT YOUR PHYSICIAN

Home | Your First Step | For Providers | Resources | Research | Downloads | News Events | About Us | Contact Us | Educational Partners
© 2008 The Hygenic Corporation. FIRST STEP TO ACTIVE HEALTH®, THERA-BAND®, the Color Pyramid™ Design,
and the Associated Colors™ are all trademarks of The Hygenic Corporation.
Unauthorized use is strictly prohibited. All rights reserved. Last Updated April 7, 2006
The Hygenic Corporation - 1245 Home Avenue - Akron, Ohio 44310 - USA
800.321.2135 / 330.633.8460 / Email: info@firststeptoactivehealth.com
Privacy/Disclaimer / Safety Reminders