Feel Better in 30 Days – Week 4: The 28-Minute Total-Body Balance Workout for Seniors

By Hayley Townsend |

This workout has every exercise you need to progress your balance, build strength and feel better overall.

Congratulations! Be proud of yourself for making it to the final week of our Feel Better in 30 Days 4-week series! This week we’ll progress the exercises to challenge your balance and add rhythmic variations to continue challenging your coordination.

As always, safety is key. If you have a chronic condition, an injury, or balance concerns, talk to your doctor about how you can exercise safely.

Start the workout standing tall in your open space with a sturdy chair nearby for balance support.

Move through the following exercises with Andi (see video above):

  • Walk in Place + Rhythmic Side Taps
  • Walk (forward and back) + Step & Touch + Arm Extension
  • Standing Shoulder Shrugs + Shoulder Squeeze + Reach & Pull
  • Alternating Heel Walk
  • Knee Lifts + Arm Extension
  • Tandem Stance + Shoulder Shrugs
  • Step Out + Standard Squats
  • Tandem Stance + Elbow Raise + Knee Raise
  • Hip Hinge + Tap Back
  • Tandem Stance + Lat Pull Down + Knee Lift
  • 2 Steps + Front Crouch
  • Shifting Arm Lift and Pour + Heel Lifts
  • Plie Squat + Heel Lifts
  • Hip Hinge + Single Arm Row
  • Sit Back and Push Up + Wrist Rotation
  • Triceps Extension

Next, stretch and lengthen your muscles for better and quicker recovery.

Move through these stretches with Andi (see video above):

  • Squatting Cat Cow
  • Upper Back Stretch
  • Double Arm Circles
  • Ankle Circles
  • Hip Flexor and Quad Stretch
  • Calf Stretch
  • Hamstring Stretch
  • Shoulder Rolls

We hope that you’re feeling better and stronger after the past 30 days of exercise. Repeat this workout every day, or every other day, for the entire week to progress your balance, coordination and strength.

You can also repeat this 4-week series at any time. You can start with Week 1 and move your way through the end of the series. You can test your balance with a quick self-assessment and see how you improve.

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