Strength After 60: Simple Routines to Prevent Muscle Loss

19. Single-Leg Clock Reaches (Dynamic Balance with Reach)

This move trains the body to stay balanced while the center of gravity shifts, a common cause of falls (e.g., reaching for a low shelf). Stand on your left leg (hold a chair for support). Slowly reach your right foot out to tap the floor lightly at different points, like the 12, 3, and 6 o'clock positions, keeping the majority of your weight on the standing leg. The tapping foot is weightless. This improves dynamic balance and strengthens the standing hip and ankle stabilizers, preparing you for safe reaching without having to put both feet down.

20. Hip Circles (Standing/Supported) — Full Range-of-Motion Mobility

Healthy hips are fundamental for walking and preventing knee pain. Stand tall, holding onto a sturdy chair or wall for full support. Keeping your leg straight (but knee soft), slowly move your hip in a large, controlled circle forward, out, back, and in. Perform 8 to 10 slow, fluid circles in one direction, then reverse the motion before switching legs. This mobilizes the entire hip capsule and gently builds strength through the full range of motion, lubricating the joints and improving the flexibility needed for a safe, wide walking stride.