MoPro
TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength H
Trainer's Eye
Phase 2 · Challenge the balance · Session H

Look around.
Keep walking.
Stay level.

Head movement while balancing and walking — the exact thing that unsteadies people in a shop or on a pavement.

  • Hsession
  • P2Balance
  • 12:00on the clock
  • — donecompleted

Dual-task is the real world

Most falls happen while doing something else — carrying, talking, looking. Training balance while thinking is closer to real life.

Vision and falls

Multifocal glasses increase trip risk outdoors and on stairs. Single-distance lenses for walking outside reduce it.

Walking is not enough alone

Walking is excellent for health but does not by itself improve balance or leg strength much. Both need specific training.

Three couplets · two rounds · twelve minutes · steady on your feet

A

Head turns

Balance with head turns + walking head turns
A1

Balance with head turns

60 s · slow reps

Feet together; turn the head slowly side to side and up and down, staying steady.

Easier feet apart  ·  Harder one leg

R1R2—
A2

Walking with head turns

15 steps · ×2

Walk beside the counter turning the head every three steps — look, then walk.

Easier stand and turn  ·  Harder faster

R1R2
B

Direction

Side stepping + backward walking
B1

Side stepping

60 s · steps to beat

Step sideways along the counter, feet pointing forward, ten steps each way.

Easier fewer steps  ·  Harder no hands

R1R2—
B2

Backward walking

15 steps · ×2

Step backwards with small controlled steps, hand ready on the counter.

Easier fewer steps  ·  Harder no hands

R1R2
C

Legs

Split-stance stand + step-downs
C1

Split-stance stand

60 s · seconds held

One foot a full step in front; count the seconds held with the weight even.

Easier feet closer  ·  Harder eyes closed

R1R2—
C2

Step-downs

10/side · ×2

From the bottom step, lower the other foot slowly to the floor and step back up.

Easier lower step  ·  Harder no hands

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Balance improves only when it is challenged. Narrow the feet, close the eyes, turn the head — make it harder on purpose.
  2. Stay within arm's reach of support, but try not to use it. The near-miss is the training.
  3. Three hours a week is the dose that changes fall risk. Twelve minutes a day gets you most of the way there.
  4. Never train balance on a slippery floor, in socks, or in loose slippers.

Tick it off

MovementRound 1Round 2Best
A1Balance with head turnsslow reps in 60 s —
A2Walking with head turns15 steps
B1Side steppingsteps in 60 s —
B2Backward walking15 steps
C1Split-stance standseconds held —
C2Step-downs10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-H