OLDER ADULT BALANCE AND SOCIAL CIRCLE SEQUENCE
Blend simple balance drills with social interaction in shallow water to support function, confidence, and connection in older adults.
How to Perform
- Form a loose circle in waist- to chest-deep water, allowing each participant to stand with feet hip-width apart and knees slightly bent.
- Begin with gentle in-place marching for 1 to 2 minutes, encouraging participants to maintain upright posture and light conversation with neighbors.
- Transition to simple side steps around the circle for 1 to 2 minutes, stepping together and then apart while keeping eyes up and movements slow.
- Invite participants to lightly link forearms or hands with neighbors (if comfortable) and perform 6 to 10 small weight shifts forward and back, then side to side, feeling the water support.
- Release hands, return to individual stance, and finish with another 1 to 2 minutes of easy walking or marching in place while maintaining the circle.
Key Execution Cues
Remember: Keep steps small, eyes forward, and breathing relaxed;
focus on feeling secure while the water supports each movement.
Safety & Precautions
Important: Use extra caution with high fall-risk individuals;
always position them near the wall or with a helper and avoid fast or complex
footwork.
Additional Safety Notes: Discourage sudden turns, ensure non-slip footwear when appropriate, and keep those with poor balance closer to the wall or leader.
Exercise Modifications
Make it Harder (Progressions)
Add very gentle single-leg stance holds for a few seconds with support, or extend the total sequence time slightly.
Make it Easier (Regressions)
Keep both feet on the floor at all times, allow continuous wall or rail support, or reduce circle movement and focus more on in-place marching.