Balance Exercise For Seniors 50, 60 and Beyond: Live Without Fear of Falling: 50 Videos, 30 Chair and 20 bodyweight exercises + 8 Week Workouts to Improve ... Posture and Boost Self-Confidence.

Foreword

Introduction

How to Use This Book

What is a Realistic Outcome from This Book?

Meet the Author

Chapter 1: How to Prevent Injury and Increase Independence as You Age

Rehab vs Prehab

Ten Benefits of Regular Balance Exercises for Seniors

Why Balance Exercises, in Particular, Are Crucial for Independence in Seniors

Chapter 2: What to Know Before You Start Your First Workout

Tips

Chapter 3: Goal Setting

The Importance of Setting Realistic Goals

How to Create Realistic Goals

What are SMART Goals

Example of a SMART Goal

Setting Baseline Stats

Measuring Progress

Analysing Your Results

Balance Tests for Seniors

Timed Up & Go Test (TUG)

One-Legged Stance Test (OLST)

Chapter 4: Warm-Ups for Seniors

Home Warm-Ups

Low-Mobility

Medium-Mobility

High-Mobility

Gym Warm-Ups

Low-Mobility

Medium-Mobility

High-Mobility

Chapter 5: Chair Exercises

Five Benefits of Chair Exercises

Finding the Right Chair

Progressing Your Chair Exercises

Optional Equipment

30 Chair Exercises

#1 Box Squat

#2 Box Squat with Hands Behind Head or Raised Above Head

#3 Box Squat with Dumbbell

#4 Box Squat into Shoulder Press (Dumbbells)

#5 Single Leg Box Squat

#6 Seated Leg Extension

#7 Seated Leg Extension with Ankle Weights

#8 Seated Leg Extension with Resistance Band

#9 Seated Leg Extension with Abduction

#10 Seated Leg Extension with Abduction (Ankle Weights)

#11 Seated Calf Raises

#12 Seated Calf Raises with Dumbbells

#13 Seated Hamstring Curls

#14 Seated Hamstring Curls with Resistance Band

#15 Standing Hip Extension

#16 Standing Hip Extension with Ankle Weights

#17 Single Leg Stand (Knee Forward)

#18 Single Leg Stand (Heel Backwards)

#19 Leg Swings (Forward & Back)

#20 Leg Swings (Side to Side)

#21 Double Leg Lift

#22 Lateral Lunges

#23 Squats while Holding Chair

#24 Sumo Squats while Holding Chair

#25 Single-Leg Romanian Deadlift

#26 Sit and Reach

#27 Seated Elbow to Knee

#28 Sumo Box Squat

#29 Seated Resistance Band Bicep Curl

#30 Seated Toe Taps

Chair Exercise Workouts

Exercise Videos

Low Mobility Chair Workout (no equipment)

Low-Mobility Warm-up (home)

Low Mobility Chair Workout (no equipment) - Workout #1

Low Mobility Chair Workout (no equipment) - Workout #2

Low Mobility Chair Workout (equipment)

Low-Mobility Warm-Up (home)

Low Mobility Chair Workout (equipment) - Workout #3

Low Mobility Chair Workout (equipment) - Workout #4

Medium Mobility Chair Workout (no equipment)

Medium Mobility Chair Workout (no equipment) - Workout #5

Medium Mobility Chair Workout (no equipment) - Workout #6

Medium Mobility Chair Workout (no equipment) - Workout #7

Medium Mobility Chair Workout (equipment)

Medium Mobility Chair Workout (equipment) - Workout #8

Medium Mobility Chair Workout (equipment) - Workout #9

Medium Mobility Chair Workout (equipment) - Workout #10

High Mobility Chair Workout (no equipment)

High Mobility Chair Workout (no equipment) - Workout #11

High Mobility Chair Workout (no equipment) - Workout #12

High Mobility Chair Workout (no equipment) - Workout #13

High Mobility Chair Workout (equipment)

High Mobility Chair Workout (equipment) - Workout #14

High Mobility Chair Workout (equipment) - Workout #15

High Mobility Chair Workout (equipment) - Workout #16

High Mobility Chair Workout (equipment) - Workout #17

High Mobility Chair Workout (equipment) - Workout #18

Chapter 6: Bodyweight Exercises

20 Bodyweight Exercises

#31 Wall Push-Ups

#32 Box Push-Ups

#33 Knee Push-Ups

#34 Push-Ups

#35 Bodyweight Squats

#36 Bodyweight Sumo Squats

#37 Rock the Boat

#38 Marching in Place

#39 Glute Bridges

#40 Lateral Lunges

#41 Walking Lunges

#42 Side Lying Leg Circles

#43 Tricep Dip

#44 Plank (Push-Up Position)

#45 Side Plank

#46 Reverse Abdominal Crunches

#47 Wood Chops

#48 Superman

#49 Dead Bugs

#50 Bird Dog Exercise

Bodyweight Workouts

Low Mobility Bodyweight Workout

Workout #19

Workout #20

Medium Mobility Bodyweight Workout

Workout #21

Workout #22

Workout #23

Workout #24

High Mobility Workout

Workout #25

Workout #26

Workout #27

Workout #28

Chapter 7: Cardio for Seniors

What are the Benefits of Cardio for Seniors?

#1 Reduced Risk of Heart Disease

#2 Increased Cognition

#3 Reduces Fall Risk

#4 Increased Strength

#5 Weight Loss

Types of Cardiovascular Exercise

Walking/Hiking

Sports

Swimming/Water Aerobics

Cardio Machines

Jogging

Cycling

How Often Should You Perform Cardio?

Chapter 8: Eight Week Home Workout for Seniors with Limited Mobility

Warm-Up

Seniors with Limited Mobility – Workouts Week One

Week One – Workout #1

Week One – Workout #2

Seniors with Limited Mobility – Workouts Week Two

Week Two - Workout #1

Week Two - Workout #2

Seniors with Limited Mobility – Workouts Week Three

Week Three – Workout #1

Week Three – Workout #2

Week Three – Workout #3

Week Three – Workout #4

Seniors with Limited Mobility – Workouts Week Four

Week Four – Workout #1

Week Four – Workout #2

Week Four – Workout #3

Week Four – Workout #4

Seniors with Limited Mobility – Workouts Week Five

Week Five – Workout #1

Week Five – Workout #2

Week Five – Workout #3

Week Five – Workout #4

Seniors with Limited Mobility – Workouts Week Six

Week Six – Workout #1

Week Six – Workout #2

Week Six – Workout #3

Week Six – Workout #4

Seniors with Limited Mobility – Workouts Week Seven

Week Seven – Workout #1

Week Seven – Workout #2

Week Seven – Workout #3

Week Seven – Workout #4

Seniors with Limited Mobility – Workouts Week Eight

Week Eight – Workout #1

Week Eight – Workout #2

Week Eight – Workout #3

Week Eight – Workout #4

Chapter 9: Eight Week Home Workout for Seniors with Medium Mobility

Warm-Up

Seniors with Medium Mobility – Workouts Week One

Week One – Workout #1

Week One – Workout #2

Seniors with Medium Mobility – Workouts Week Two

Week Two – Workout #1

Week Two – Workout #2

Seniors with Medium Mobility – Workouts Week Three

Week Three – Workout #1

Week Three – Workout #2

Week Three – Workout #3

Week Three – Workout #4

Seniors with Medium Mobility – Workouts Week Four

Week Four – Workout #1

Week Four – Workout #2

Week Four – Workout #3

Week Four – Workout #4

Seniors with Medium Mobility – Workouts Week Five

Week Five – Workout #1

Week Five – Workout #2

Week Five – Workout #3

Week Five – Workout #4

Seniors with Medium Mobility – Workouts Week Six

Week Six – Workout #1

Week Six – Workout #2

Week Six – Workout #3

Week Six – Workout #4

Seniors with Medium Mobility – Workouts Week Seven

Week Seven – Workout #1

Week Seven – Workout #2

Week Seven – Workout #3

Week Seven – Workout #4

Seniors with Medium Mobility – Workouts Week Eight

Week Eight – Workout #1

Week Eight – Workout #2

Week Eight – Workout #3

Week Eight – Workout #4

Chapter 10: Eight Week Home Workout for Seniors with High Mobility

Warm Up

Seniors with High Mobility – Workouts Week One

Week One – Workout #1

Week One – Workout #2

Week One – Workout #3

Week One – Workout #4

Seniors with High Mobility – Workouts Week Two

Week Two – Workout #1

Week Two – Workout #2

Week Two – Workout #3

Week Two – Workout #4

Seniors with High Mobility – Workouts Week Three

Week Three – Workout #1

Week Three – Workout #2

Week Three – Workout #3

Week Three – Workout #4

Seniors with High Mobility – Workouts Week Four

Week Four – Workout #1

Week Four – Workout #2

Week Four – Workout #3

Week Four – Workout #4

Seniors with High Mobility – Workouts Week Five

Week Five – Workout #1

Week Five – Workout #2

Week Five – Workout #3

Week Five – Workout #4

Seniors with High Mobility – Workouts Week Six

Week Six – Workout #1

Week Six – Workout #2

Week Six – Workout #3

Week Six – Workout #4

Seniors with High Mobility – Workouts Week Seven

Week Seven – Workout #1

Week Seven – Workout #2

Week Seven – Workout #3

Week Seven – Workout #4

Seniors with High Mobility – Workouts Week Eight

Week Eight – Workout #1

Week Eight – Workout #2

Week Eight – Workout #3

Week Eight – Workout #4

Chapter 11: Working Out Frequently Asked Questions

How Long Should My Workout Last?

Can I Rest for Longer than the Advised Time?

For Single Arm or Leg Exercises, Do I Split the Rep Number in Half?

I Can’t Hit the Minimum Rep Number for an Exercise

Should I See a Doctor Before I Begin?

What Time of Day Should I Train?

Should I Perform a Cool-Down?

My Muscles Hurt After My Workout. Is there a Problem?

After Reading an Exercise Description, I am Still Unsure of How to Perform it.

Chapter 12: Final Thoughts

Spread the Word

To Leave A Review:

For Seniors 50, 60 and Beyond

References