The Best Activ5 Dynamic Balance Exercises for Elderly Users


Older woman performing arm raises along with man

Contrary to common opinion, mature adults aren’t asked to stop their fitness routines. Rather, they’re encouraged to move away from high-impact workouts, and towards low-impact workouts that target the muscles involved in balance. 

Want to find the absolute best exercises for balance and coordination? Wait no further, we’ve got them right here:

Why Balancing Muscles?

Balancing muscles, or stabilizing muscles, are the muscles around the body that keep our posture and prevent us from toppling over. Our body performs a lot of conscious and unconscious work to keep its balance, and the weaker those muscles are, the more the other skeletal muscles have to pick up the slack!

So, developing a good sense of balance won’t just make it less likely for you to fall and hurt yourself, it’ll also make each exercise that much more efficient!

So without further ado, here are our absolute favorite Activ5 exercises for balance and coordination!

Opposite Arm Opposite Leg Reach

What this works: Chest, Core, Obliques, Back, Glutes, Hamstrings

  • Start on all fours
  • Place the Activ5 under your right palm
  • Extend your left arm forward and your right foot back
  • Press the Activ5 down while you squeeze your glutes and core muscles
  • Repeat for the other side

Tree Pose

What this works: Full-body

  • Get into a standing position 
  • Place the bottom of your left foot on the inside of your right calf
  • Press your right foot down as you lengthen your spine
  • Squeeze the Activ5 with both palms
  • Repeat for each side

Side Plank

What this works: Full-body

  • Begin by lying on the right side on your forearm
  • Align your elbow directly under your shoulder
  • Place the Activ5 under your left hip bone
  • Lift your hip bones off the ground by engaging your core
  • Keep your back flat and body in a straight line
  • Repeat for the opposite side

Single Leg Superman

What this works: Full-body

  • Place the Activ5 under your right heel
  • Raise both arms to the side and lift your left leg back until you’re parallel to the ground
  • Press the Activ5 as you squeeze the glute and core muscles
  • Repeat for the opposite side

Curtsy Lunge

What this works: Glutes, Hip Flexors, Abductors & Adductors, Quads, Hamstrings

  • Begin by standing with your feet shoulder-width apart
  • Place the Activ5 under your right heel
  • Cross your left leg behind your right leg
  • Bend your right knee 90 degrees and squeeze your right heel into the Activ5
  • Repeat for the opposite side

Want to know where to get play-by-play coaching for each workout move? Download our Training App (Android or iOS) for access to over a hundred personalized isometric workouts. There, you can check out balance-focused workouts like Yoga/Pilates, or one of our many workouts tailored for mature adults: such as ‘The Boomers’ and ‘Stay Strong’. Don’t take our word for it, walk into any Apple store today and test your balance!

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