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CHFalls aren’t just “bad luck.”
They’re often the result of decreased strength, balance, and reaction time — all things you *can* improve at any age.
Here are **4 simple but powerful exercises** that help your body stay steady, responsive, and confident in everyday life:
1️⃣ Single leg heel raise x 10 each leg: This movement helps strengthen your calf and thigh muscles to improve overall balance and flexibility, and prevent falls. If this feels too difficult, start with going up on both legs, and then lower down SLOWLY on one leg only.
2️⃣ Lateral lunge x 10 each leg: Great for improving lateral strength and balance. These muscles often get weak since we are always moving forward, increasing our risk of losing our balance to the side.
3️⃣ Sit to stand x 10: Strengthens leg muscles and power (the ability to move quickly/improve reaction speed). How many can you do in 30 seconds? The goal is 10-15 without using your hands, depending on age!
4️⃣ Slow marches x 10 each leg: Increases core and hip stability and improves balance. If it is difficult to bring your foot down slowly, trying using support with one hand to start.
🎯 Aim for 2-3 sets, 3 x/week.
💡 These exercises don’t just improve balance — they teach your body how to *respond* when you lose it.
Start slow. Stay consistent. And remember — strength is one of the best forms of fall prevention.
If you’d like guidance on how to progress these safely, shoot me a message. I’m here to help. 💪
#fallprevention #balanceexercises #fitover50
@christykobernuscoaching
