How to exercise while you sit - Better Balance for Life

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Return to course: Better Balance for Life

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Better Balance for Life

Chapter 1: Warm Up - Getting Started! Here, you'll discover your personalised warm-up routines and learn the foundational principles that will harmonise your mind, body, and balance. Think of this chapter as your road map to wellness—take a moment to explore it fully before diving into your transformative journey ahead. Not only are the warm up exercises great to get you ready for the rest of sessions but used on their own will form an excellent way to work your balance & brain. Even if you just do one of each eg. one of the stepping strategy classes or one of the brain/co-ordination classes you will be moving yourself forward.

Stepping Strategies 1
Stepping Strategies 2
Stepping Strategies 3
Brain & Co ordination 1
Brain & Co ordination 2

Chapter 2 - Cardio/ Dance classes. In this section, you'll find your cardio/dance sessions. Remember—you're in control of your fitness journey. If the sessions feel too challenging, you can return to the balance sessions in chapters 3 to 6. You can also select individual exercises from chapters 7 to 15. Work at your own pace and rest when needed—you can always pause the video.

CH 2 – Session 1 – Cardio/ Dance
CH 2 – Session 2 - Cardio/ Dance
CH 2 – Session 3 - Cardio/ Dance
CH 2 – Session 4 - Cardio/ Dance
CH 2 – Session 5 - Cardio/ Dance
CH 2 – Session 6 - Cardio/ Dance
CH 2 – Session 7 - Cardio/ Dance
CH 2 – Session 8 - Cardio/ Dance
CH 2 – Session 9 - Cardio/ Dance
CH 2 – Session 10 - Cardio/ Dance

Chapter 3 - 20 balance classes: Better Balance for Life - The Journey Continues. As always take it at your own pace and take a rest when ever you need one.

CH 3 – Session 1 - Weights and ping pong balls (or other) needed for this session. Gluts, balance, ping pong balls & arms
CH 3 – Session 2 - No equipment needed for today’s session. Legs, new balance exercises & arms
CH 3 – Session 3 – Balloons needed to today’s session. Balance, fall prevention & fear control
CH 3 – Session 4 – No equipment needed for today’s session. Legs, balance & some great info
CH 3 – Session 5 – Weights needed for this session. Legs, how to fall, body sway & arms
CH 3 – Session 6 – Ping Pong balls needed for today’s session. Balance, brain & risk assessment
CH 3 – Session 7 - Weights needed for this session. Legs, how to walk, arms & core
CH 3 – Session 8 - No equipment needed for today’s session. Gluts & lots of brain/balance work
CH 3 – Session 9 - Weights needed for this session. Legs, brain & arms
CH 3 – Session 10 - No equipment needed for today’s session. Legs, falls prevention, how to get up from the floor and more
CH 3 – Session 11 – Balls needed for today’s session. Legs, fun & arms
CH 3 – Session 12- No equipment needed for today’s session. Gluts, falls, posture & core
CH 3 – Session 13 - Weights needed for this session. Legs, gluts, walking & arms
CH 3 – Session 14 - No equipment needed for today’s session. Legs, drop & stop plus posture
CH 3 – Session 15 - Weights needed for this session. Leg strength, balance, arms & more
CH 3 – Session 16 - No equipment needed for today’s session. Leg strength, falls prevention, breathing & brain
CH 3 – Session 17 – Balloons will be required for today’s class. Gluts, legs, balloons & more
CH 3 – Session 18 - Weights needed for this session. Leg strength, gluts, arms & more
CH 3 – Session 19 - No equipment needed for today’s session. Legs, core, and posture today
CH 3 – Session 20 - No equipment needed for today’s session. Gluts, falls & push ups

Chaper 4 - 20 balance classes: Better Balance for Life - Let the Journey Continue. Make sure you are staying well hydrated before, during and after your class. Always listening to that body and doing the best you can with what you have on the day

CH 4 – Session 1 - Balls needed for today’s session. Legs, arms & core
CH 4 – Session 2 – No weights needed for today’s sessions. Legs, gluts, and falls prevention
CH 4 – Session 3 - No weights needed for today’s sessions. Legs, brain reminder & core
CH 4 – Session 4 – Weights needed for todays session. Legs, gluts, arms & core
CH 4 – Session 5 - Weights needed for today’s session. Legs, arms & core
CH 4 – Session 6 – No equipment needed for today’s session. Legs, fear control & brain
CH 4 – Session 7 - Weights needed for today’s session. Legs, arms & core
CH 4 – Session 8 – Balloons needed for todays session. Legs, posture & core
CH 4 – Session 9 – Weights needed for today’s session. Gluts, fall saver & back
CH 4 – Session 10 - No equipment needed for today’s session.
CH 4 – Session 11 - Balls needed for today’s session. Leg strength & core
CH 4 – Session 12 - Weights needed for today’s session. Leg strength & arms
CH 4 – Session 13 - No equipment needed for today’s session.
CH 4 – Session 14 - Weights needed for today’s session.
CH 4 – Session 15 - No equipment needed for today’s session.
CH 4 – Session 16 - Weights needed for today’s session.
CH 4 – Session 17 - Balloons needed for today’s session.
CH 4 – Session 18 – No equipment needed for today’s session.
CH 4 – Session 19 - Weights needed for today’s session.
CH 4 – Session 20 – No weights needed for today’s session.

Chapter 5 -20 balance classes- Better Balance for Life - As with the previous chapters, please take everything at your own pace. Take your time and enjoy your fitness journey

CH 5 – Session 1 – Weights needed for today’s session.
CH 5 – Session 2 – No weights needed for today’s session.
CH 5 – Session 3 – No weights needed for today’s session.
CH 5 – Session 4 – Weights needed for today’s session.
CH 5 – Session 5 – Ping pong balls needed for today’s session.
CH 5 – Session 6 – No weights needed for today’s session.
CH 5 – Session 7 – Weights needed for today’s session.
CH 5 – Session 8 - needed for today’s session.
CH 5 – Session 9 – No weights needed for today’s session.
CH 5 – Session 10 – Weights needed for today’s session.
CH 5 – Session 11 – No weights needed for today’s session.
CH 5 – Session 12 – Balloons needed for today’s session.
CH 5 – Session 13 – Weights needed for today’s session.
CH 5 – Session 14 – No weights needed for today’s session.
CH 5 – Session 15 – Weights needed for today’s session.
CH 5 – Session 16 – No needed for today’s session.
CH 5 – Session 17 – Balls needed for today’s session.
CH 5 – Session 18 – Weights needed for today’s session.
CH 5 – Session 19 – No equipment needed for today’s session.
CH 5 – Session 20 - needed for today’s session.

Chapter 6 -20 balance classes- Better Balance for Life - You are all professionals by now. Have fun and remember to challenge that balance. Keeping yourself safe of course.

CH 6 – Session 1 – No equipment needed for today’s session.
CH 6 – Session 2 – Weights and balloons needed for today’s session.
CH 6 – Session 3 – No weights needed for today’s session.
CH 6 – Session 4 – Weights needed for today’s session.
CH 6 – Session 5 – Balls needed for today’s session.
CH 6 – Session 6 – Weights needed for today’s session.
CH 6 – Session 7 – No weights needed for today’s session.
CH 6 – Session 8 – Weights needed for today’s session.
CH 6 – Session 9 – No weights needed for today’s session.
CH 6 – Session 10 – Weights needed for today’s session.
CH 6 – Session 11 – No weights needed for today’s session.
CH 6 – Session 12 – Weights needed for today’s session.
CH 6 – Session 13 – No weights needed for today’s session.
CH 6 – Session 14 – Weights needed for today’s session.
CH 6 – Session 15 – No weights needed for today’s session.
CH 6 – Session 16 – Weights needed for today’s session.
CH 6 – Session 17 – No weights needed for today’s session.
CH 6 – Session 18 – Weights needed for today’s session.
CH 6 – Session 19 – Weights needed for today’s session.
CH 6 – Session 20 – No weights needed for today’s session.

Chapter 7 - Basic Balance Exercises to begin a session - Pick and choose your own exercise journey

Basic Balance Level 1
Basic Balance Level 2
Basic Balance Level 3
Basic Balance Level 4
Basic Balance Level 5

Chapter 8 - Leg and Glute Strength -Pick and choose your own exercise journey

Chair leg lifts
Sit to Stand
Squats
Narrow to Wide Squat - great for chores including gardening
Lunges
Single - double calf raises
Balance, bend and squeeze
Small bend, big push
Seated Glute Activation
Standing Glute Activation
Standing Glute Activation Version 2
Three way leg strength move
Staggered Stance
How to exercise while you sit

Chapter 9 - Balance exercises for strength of movement & joint stability -Pick and choose your own exercise journey

Letter Drawing
Side to Side Balance
Forward Balance
Falls Prevention Level 1
Falls Prevention Level 2
Falls Prevention Level 3
Forward Ski moving into Backward Balance
Drop and Stop
Clock Reach
Clock Tap
Walking Heel Toe
Balance Touches
Single Leg Rotations
Slow controlled semi circle
How to Fall get Small
Skipping
Fall and Save
Body Sway

Chapter 10 - Partner work and play - grab a friend and a ball or balloon

Fear Control
Ping Pong Ball Play
Bouncy Ball Play
Bouncy Ball Play with a twist
Balloons
Partner Core Work

Chapter 11 - Brain, Breathing & Lymphatic Drainage - Here is where you can really make a difference to how you feel. Improve sleep, stress, depression, weight lose, memory, cognitive processing and so much more

Brain Work Exercise 1
Brain Work Exercise 2
Three Awesome Breathing Exercises - Lung Health, Stress and Sleep
Dr Lois Laynee Restorative Breathing
Lymphatic Drainage, breath and tongue - Super important for your longevity
4-7-8 Breathing. Control your autonomic nervous system
How to tell if you are breathing functionally
Lymphatic Drainage

Chapter 12 - Core Exercises including one for the feet which will work the core

Standing wood chop plus more
Double Leg Push plus more
Side to Side Oblique plus seated curl
Seated Core Engagement
Posture Tilt
Lean Back Slow core control
Core, legs & toes
Short Foot - super important for you over balance and strength

Chapter 13 - Arms and Back Exercises

Shoulder Blade Squeeze plus more
Front & Side Raise
Strong Man chest & core plus more
90% angle lat squeeze & upright row
6 way rotator cuff - bicep and triceps
How to do a push up on your kitchen bench
YWLT - great to reset and improve your posture

Chapter 14 - Special Information - I would advise everyone to look through this section, it contains all your how to's, & so much more

How to push, pull and lift
Risk Assessment & well fitting shoes
Remind your brain of past movement patterns
What movements are causing you pain
Water Intake
How to get up off the floor with style
Purposeful Posture
How to walk
How to make your household chores into exercises opportunities
Visual Assessment and Reset - Watch the video below
Vestibular Reset - Watch the video below
How to connect your feet to your brain and improve how you move - contact me for more information
How to help with Plantar Fasciitis & other foot pain issues - contact me for more information
Do this one simple thing to keep your feet happy - contact me for more information
Best foot exercise for optimum strength & health - Super importance for your balance
How to help with Arthritis in the hands - contact me for more information
How to make your bed with out breaking your back
How to ease lower back pain when standing for long periods
Why to I get you to put the tongue to the roof of your mouth? - This is super important
Inflammation - How can we reduce it without drugs
How can our body end up with illness and disease?
How to keep your peripheral vision good and improve your eye sight
How to help with dexterity in your hands

Chapter 15 - Stretching including ones to help with pain in your knees, neck & more

Full body stretch
YWLT - upper body and back stretch
How to help with pain & stiffness in your knees
How to help with stiffness in your neck

Chapter 16 - Isometric contractions - Get fitter quicker

What is an Isometric Contraction
Wall Sit - for leg strength
Core workout - Planks
Upper Body - Push ups

Chapter 17 - Mental Health - How to help with stress, anxiety and so much more. I will be adding to this chapter

Introduction to your mental health chapter
Phycological Sigh - Change how you feel in moments
4 in 6 out breath to control stress
How to release sympathetic energy in the body
How to release trauma stored in the body
The truth about guilt and anger
The consequences of always saying yes
How to change your language for positive change
The truth about your bodies medicine cabinet
The hidden dangers of long term stress
Are you stuck in fight or flight?
What you resist persists

How to exercise while you sit

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