Retrains balance and brain-foot connection
This exercise, also known as inline walking, improves proprioception, which is the body’s ability to know where your feet are without looking at them.
How to do it:
Walk by placing the heel of one foot just in front of the toes of the other.
Do it slowly, with control.
Keep your eyes straight ahead.
Take 20 steps in a row, twice a day.
Lean near a wall if necessary.
Key Benefit:
Improves dynamic balance and confidence when walking on uneven surfaces.
Exercise 4: Chair Squats
Essential to maintain independence
The ability to get up from a chair without assistance is one of the best indicators of longevity and autonomy.
How to do it:
Sit in a firm chair, feet flat on the floor.
Cross your arms over your chest.
Lean your torso forward slightly and stand up.
Lower slowly and with control.
Perform 2 or 3 sets of 10 repetitions a day.
Key benefit:
Strengthens legs and buttocks, essential for getting up, climbing stairs and preventing falls.
Exercise 3: Standing hip circles
Protects against side falls
The hips allow you to react when you lose your balance. With age, they lose mobility and stabilizing strength.
How to do it:
Standing, gently hold onto a chair or wall.
Raise one knee and draw a wide circle with it.
5 circles to one side and 5 to the other.
Switch legs.
Key benefit:
Improves lateral stability and ability to react to trips.
Exercise 2: Isometric thrust against the wall
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