📚 Resources:

📖 https://backinshapeprogram.com/2024/06/one-exercise-to-improve-your-balance-avoid-a-fall-over-50/

🦵 Why Balance Matters:

As we age, maintaining balance and stability is crucial to prevent falls and increase confidence. The good news is, with purposeful exercise, you can improve your leg strength and stability at any age.

-Stand facing a step with one hand for support on the wall.

-Place one leg on the step as if going up stairs, with most weight on the front leg.

-Engage your core and back muscles.

-Push your bum back slightly to activate your glutes.

-Press down into the step to step up, then slowly descend with control.

-Reps & Sets:

Do 10 reps with one leg, then switch.

Complete 3 to 5 sets.

Knees wobbling: Keep knees aligned.

Lower back rounding: Maintain core and back engagement.

Uneven foot pressure: Keep foot planted firmly.

Using momentum: Move with control, not speed.

-Use a smaller step.

-Use both arms for more support.

-Use a higher step, like a sturdy chair.

-Add weights: dumbbells, kettlebells, resistance bands, or a filled rucksack.

-As we age, the risk of falls increases.

-Improving balance and stability preserves mobility and independence.

-Strong legs and core support overall health and activity levels.

-Commit to Improvement:

-Start with the hardest version you can do correctly.

-Aim to see progress in a month with better technique and increased difficulty.

📈 Final Thoughts:

This simple step-up exercise is a great starting point to enhance your balance and stability. For a more comprehensive approach to building strength, check out our videos, articles, and the Back In Shape Program for structured support.

#BalanceAndStability #HealthyAging #LegStrength #SimpleExercise #fitnessover50

0:00 Introduction

0:38 Demonstration: Step-Up

2:56 Structure: The Exercise

3:50 Common Mistakes

7:20 Regression: Make It Easier

9:30 Progression: Make It Harder

9:45 Step 1: Higher Step

10:36 Step 2: Add Weights

12:43 Overview: Final Thoughts