Boost Your Balance and Cut Fall Risks with This One Easy Exercise!

It’s common to feel a bit unsteady as we age, but you don’t have to accept it. Improving your strength and balance is easier than you might think, and you can do it right at home.

Exercise scientist and strength coach Pete Williams suggests a simple exercise called the “step and 90 rotation.” Best of all, it requires no special equipment.

How to Do the Step and 90 Rotation

• Stand tall and twist your torso to the right.
• Lift your right knee to hip height, bending it at a 90° angle.
• Hold your balance for a moment.
• Step your right foot forward and repeat on the left side.
• Continue alternating sides for two minutes.

Why This Exercise Works

This exercise boosts your stability and can lower your risk of falls. Williams explains, “Raising the knee strengthens the hip flexors, which are crucial for lifting your foot and avoiding obstacles.”

Additionally, it engages your lateral glute muscles, which help maintain proper hip alignment. This, in turn, enhances balance and walking mechanics.

Interestingly, rotation adds another layer of complexity. “This challenges our balance further,” says Williams. “Your body must control movement in multiple directions, which is great for stability.”

According to a 2021 survey by the National Council on Aging, nearly one in three older adults experiences a fall each year. Strengthening exercises like this one could make a real difference.

If you find it tricky to balance, don’t hesitate to hold onto something sturdy, like a wall or kitchen counter. Having support nearby can help you feel more confident as you practice.

Incorporating simple exercises like the step and 90 rotation into your routine can play a vital role in maintaining strength and balance. It’s a small but impactful step toward improved mobility and a healthier life.

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