Embedded Files
These resources are for educational purposes only. Please contact your doctor or another qualified healthcare professional for medical advice before beginning a new exercise program.
Otago Exercise Program
Tai Ji Quan: Moving for Better Balance is an evidence based balance program to help increase your ability to balance and decrease fall risk. Click the image to the left for more information on Tai Ji Quan.
Sample Home Exercises
Balance, Fitness, and Meditation
The Healthy Living Institute at University Medical Center (UMC) in Southern Nevada has created 3 virtual classes focusing on balance, fitness, and meditation. They ask that you consult with your doctor to ensure that you are safe and ready to perform exercise. Click the image to the left for more information on the Healthy Living Institute at UMC.
Balance Exercises - click here
This 7 minute video goes over 4 balance exercises used in the Stepping On fall prevention program that you can do daily in your own home
Fitness Exercises - click here
This 28 minute video goes through a whole body exercise routine to improve general fitness and strength
This 4 minute video goes through a guided meditation session to promote relaxation and mindfulness
Fall Prevention - Strength, Balance, and Fitness
The Stay Active and Independent for Life (SAIL) program is a fall prevention program that works on building strength, improving balance, and increasing general fitness in those 65 and older. Click the image to the left for more information on the Stay Active and Independent for Life program.
SAIL videos are available to watch at your own pace for free. Click on the link above to go to the video page. An online waiver must be filled out prior to watching the videos, as it will give you a password to enter that allows you to watch the videos. If you are having a hard time finding the waiver, click here
The SAIL program is also available via live video calling on ZOOM, hosted by different class leaders. These ZOOM sessions are typically free, but make sure to check if there is a cost when registering. Click the link above to go to a search page for SAIL classes. This link shows both in person and online programs, so confirm the session you are looking at is either an online program or is a in person program in your area by reading the details when registering. Check the dates to make sure it works with your schedule, and read the description of the session fully as that specific session may be full. Contact information for the class leaders is typically listed if you have further questions about how to register or what the class entails.
Tai Chi for Arthritis - Reducing Falls
Dr. Lam's Tai Chi for arthritis is a program designed to help reduce falls, relieve pain, and improve quality of life. This program has been recommended for fall prevention by Centers for Disease Control and Prevention (CDC). Click the image to the left for more information on the Tai Chi for Health Institute.
This video includes an introduction into Tai Chi for arthritis and the benefits it has (first 18 minutes), followed by an 11 minute Tai Chi session that can be performed standing or sitting in a chair, and ending with more explanation about Tai Chi forms. Click on the link above to go to the video on YouTube. Note: This is the only free lesson available from Dr. Lam on Tai Chi for arthritis, the other videos in the series require purchasing. We included this free lesson for educational purposes only, not to in any way encourage payment for the rest of the series.
The Arthritis Foundation’s Self-Directed Walk With Ease (WWE) program is proven to reduce the pain of arthritis. Walk With Ease can help you safely make physical activity part of your everyday life. Even if you haven’t been formally diagnosed with arthritis, Walk With Ease is a great way to learn how to incorporate walking into your life in a safe, comfortable, and effective way.
Sit and Be Fit is a low-impact senior chair exercise program founded in 1985 by registered nurse, Mary Ann Wilson. All Sit and Be Fit exercise classes can be safely performed while seated or lying down. Sit and Be Fit features many playlists targeting specific concerns such as balance, arthritis, osteoporosis, brain fitness, COPD, diabetes, neurological impairments and more.
Many free classes are available, as well as full workout DVDs for sale. We Included this resource for educational purposes only, not in any way to endorse the purchasing of videos or streaming services.
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