Entrenamiento de equilibrio mejorado de 10 minutos

Improve your reaction time and build strength where it really counts — your legs and your core — with this fun, effective balance routine.

As you get older, different factors affect balance that might not have been a concern in the past. Those include a range of issues like what medications you're taking, whether you're hydrated enough, even changes to your vision and hearing may play a role.

If you have decreasing bone density — which happens to most of us as we age — balance becomes crucial because the better you can maintain it, the less chance for falls you’ll have, and that means lower risk of fractures.  

“Plus, balance is helpful for everyday tasks,” says SilverSneakers fitness expert Larysa DiDio. “Even heading up a flight of stairs requires good balance!”  

In this workout, DiDio combines balance with the other pillars of fitness:

• Strength, since better muscle mass — especially strong legs and a strong core —can improve balance
• Cardio to help you move in new ways
• Flexibility to maintain joint health

“A good balance-training routine will hit on all components of fitness,” says DiDio. “Having good balance in an everyday situation means all of your body systems are working together to react to keep you stable.”

How to Use the 10-Minute Better Balance Workout

For this routine, you'll just need a sturdy chair and some open floor space. Siéntase libre de tener un vaso de agua a mano, para beber cuando lo necesite.

Cuando esté listo, presione reproducir en el video de arriba y siga los movimientos. You’ll start with a warmup to get your muscles ready for action. Then you’ll move into some combinations that push your muscles and your mind to work together. Apéguese al ritmo e intensidad que le resulten adecuados para usted. Como siempre, agárrese de la silla cuando lo necesite.

For the most benefit, do this routine three times a week. But don’t stop there: “Sprinkle in some balance training every day,” says DiDio.

For example, go up and down on your toes when you’re waiting for your coffee to brew, do a tightrope walk (aka a heel-to-toe walk) down your hallway, or practice standing on one leg at a time while you’re brushing your teeth.

Remember: safety is key. The exercises here may be different or more advanced than your regular SilverSneakers class. Si tiene alguna afección crónica, alguna lesión o problemas de equilibrio, consulte a su médico sobre cómo puede ejercitarse de manera segura.

Desafío adicional: Pruebe una clase de SilverSneakers Clásico 

Fue divertido ¿verdad? You should join us for a full-length SilverSneakers Classic class! Each 45- and 60-minute class includes fall-prevention drills and exercises to improve strength and endurance. If you’re doing the workout at home, a chair and handheld weights or tubing are recommended.

SilverSneakers Classic is offered both in-person at participating SilverSneakers fitness locations (review the gym’s schedule for exact times), or online with SilverSneakers LIVE. See the latest SilverSneakers LIVE schedule and RSVP for classes here. 

Just getting started with the Make Your Move Challenge? Find previous workouts and activities here.

Verifique su elegibilidad para SilverSneakers al instante 

Los miembros de SilverSneakers pueden visitar miles de gimnasios y centros de fitness en todo el país, además de asistir a las clases SilverSneakers en línea EN VIVO, diseñadas para adultos mayores de todos los niveles. Si tiene un plan Medicare, puede que incluya SilverSneakers, sin costo adicional para usted. Check your eligibility instantly here. 

¿No es elegible para SilverSneakers? Todavía puede obtener más de 200 videos gratuitos On-Demand de SilverSneakers ​​​​​​​y mantenerse en contacto con nosotros creando una cuenta en línea.