Week 3
Week 3 Exercise "Challenge" Video
Week 3 Daily Activities - Balance
Marching in Place
When: March in place in the bathroom while brushing your teeth.
How many:
Note: Start with level 1 and increase levels if this is too easy.
Level 1: 10 marches
Level 2: 15 marches
Level 3: 20 marches
*1 march=1 lift on each leg
Tips:
March in a slow and controlled manner
Make sure the bathroom counter is always by your side for safety
Make sure to breathe while marching
Benefits:
Improves single leg balance
Strengthens your leg muscles
2. Tightrope Walking
When: Tightrope walk while preparing food in the kitchen.
How many:
Note: Start with level 1 and increase levels if this is too easy.
Level 1: 20 steps
Level 2: 30 steps
Level 3: 40 steps
Tips:
Tightrope close to a wall or a counter for safety.
You can stretch your arms out to the side to help with your balance.
Try to look up as you walk and not stare at your feet.
Benefits:
Helps with balance
Helps with coordination
3. Standing on a Pillow
When: Do this in your free time such as watching TV or listening to music.
How many:
Note: Start with level 1 and increase levels if this is too easy.
Level 1: 30 seconds
Level 2: 45 seconds
Level 3: 60 seconds
Tips:
Do this in the corner of a room for safety.
Try to look straight ahead and not at your feet.
Benefits:
Helps with balance on unsteady surfaces