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Fit and Fall Proof Exercise Video

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Published on Dec 12, 2013

As interns my partner Jordon and I made an exercise video for our final. It is a video for the Fit and Fall Proof program with the Eastern Idaho Public Health District and is for the elderly community wanting to stay fit by maintaining and improving balance and mobility.
Here is an outline of what is in this video and a few other ideas for you to try:

Warm Up:
Marching
Walking on toes
Walking on heels
Swimming arms
Rope Pull
Step Kick with punches
Go Karts to chairs
**Other warm-ups:
Bum Kicks
4 long steps 4 short steps

Balance & Mobility:
Hot floor
Step together step
Heel raises and toe raises
Bicycles (forward and backward)
Slap & tap
Fire Hydrants
Stork
Squat & raise
3 point toe-tap (front to back & back to front)
**Other Balance & Mobility:
Lunges with arm reaches (up or forward)
"V" step or "X" step

Resistance:
Bicep curl
Outer leg exercise
Calf press
Leg press (plus 5 without band)
Overhead pull-down
Tricep extension
Chest press
Toe taps
- windsheilds
- step-out
Paper-wad with 3 tight squeezes
** Other Resistance:
Bow and Arrow
Counter cleaner
Hamstring
Knee lift
Lateral raises
Seated row

Cool down:
Washing machine
Quad stretch
Calf stretch
Hamstring stretch
Reversing motion
Penny pinch
"Hug a Tree"
Cross chest arm stretch
Tricep stretch
Hip stretch
Neck tilt
Arm reach over
3 deep breaths
**Other cool-down:
Wrist and ankle circles

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