Enhance your stability without the need for any gear - follow this brief workout under 10 minutes for a harmonious equilibrium.
In the realm of fitness, maintaining balance and strength is crucial for older adults, particularly as we age. While there is no direct link established between a specific nine-minute bodyweight balance workout for older adults and certified trainer Shelly Fowler, there are numerous low-impact, balance-focused workouts recommended by reputable fitness sources.
One such recommendation is the 10-Minute Full Body Workouts for Women Over 50. These routines emphasise gentle, steady movements that build strength in the arms, legs, and core, while enhancing balance. Another option is 10-Minute Fat Burning, Low-Impact Workouts, which combine the benefits of High-Intensity Interval Training (HIIT) with low-impact moves, improving cardiovascular fitness, muscle strength, and endurance. Standing Boxing Workouts, with their joint-safe standing movements, target the core and upper body, further aiding in improving coordination and balance.
General recommendations for improving balance in older adults include daily balance exercises, such as standing on one leg, heel-to-toe walking, or gentle yoga poses like the tree pose. Strength training, focusing on lower-body and core exercises, is also crucial. Functional movements, like stepping over objects, turning, and reaching, can help support daily activities. Regular low-impact cardio, such as walking, swimming, or stationary biking, can help maintain cardiovascular health, which supports overall mobility and balance.
Consistency is key, with short, frequent workouts (5–10 minutes daily) being more effective than longer, less frequent sessions. Physical therapists often advise starting with simple exercises and gradually increasing difficulty as balance improves, always performing balance exercises near a stable surface or with a spotter to prevent falls. Mind-body practices like tai chi and Pilates are excellent for improving balance, coordination, and mental focus.
In the pursuit of a nine-minute bodyweight balance workout, Shelly Fowler, a certified trainer specialising in exercise and brain health for older adults, recently shared a routine. The workout includes nine exercises, each to be done for 45 seconds, followed by 15 seconds of recovery time. One of the exercises is the lateral step-down, which can be made more challenging by adding weight or lowering the level of the surface.
Wobble board exercises can also help improve core strength and balance. Core strength can be increased with exercises like the plank. Balance exercises not only improve physical prowess but also cognitive engagement, strengthening neuromuscular pathways and keeping the brain active and alert.
Shelly Fowler, with 1.8 million YouTube subscribers, is a well-known figure in the fitness industry. Her nine-minute balance training routine can be found in a video above, offering older adults a practical and effective way to improve their balance and overall mobility.
- For older adults, the 10-Minute Full Body Workouts for Women Over 50, which include gentle, steady movements that build strength and enhance balance, are recommended in the health-and-wellness community.
- In addition to balance exercises and yoga poses, strength training, specifically lower-body and core exercises, is essential for older adults to maintain balance and support daily activities, a notion supported by fitness-and-exercise science.
- To improve balance and core strength, Shelly Fowler, a renowned fitness expert specializing in exercise for older adults, shares a nine-minute bodyweight balance training routine in one of her videos on her YouTube channel, featuring exercises like the lateral step-down and the plank.
