One in three adults over 60 suffers a fall each year. The good news: targeted training can cut that risk by up to forty percent.

WHY STRENGTH AND BALANCE MATTER
Thirty percent of muscle mass can disappear after age fifty, and proprioception declines, raising fall odds.

THE FIVE EXERCISES

1. Sit-to-Stand, 10 reps – works quads and glutes, foundation of safe transfers.

2. Heel-to-Toe Walk, 20 steps – improves dynamic balance and ankle stability.

3. Single-Leg Balance, 30 seconds per side – progression: close eyes or add arm circles.

4. Standing Hip Abductions, 15 per side – targets gluteus medius for lateral stability.

5. Lateral Step-Ups, 8 per side – use a fifteen-centimeter step; focus on knee alignment.

PROGRAMMING TIPS
Frequency three days per week, thirty-second rests, equipment: sturdy chair and low step.

COMMON MISTAKES TO AVOID
Holding breath spikes blood pressure; knees collapsing inward.

WHEN TO SEEK PROFESSIONAL GUIDANCE
If dizziness, joint pain, or blood pressure above 160 over 90, consult a clinician first.

Book a free fifteen-minute chat and get your personalised fall-prevention plan.