Strength After 60: Simple Routines to Prevent Muscle Loss

23. Toe Splay and Grip (Foot Intrinsic Muscle Strength)

Balance starts with the foundation—your feet. Sit in a chair or stand holding a counter. Gently press your toes wide apart ("splaying" them), hold for a count of three, then try to gently grip the floor or mat by curling your toes (like a claw). Repeat 10 times. This exercise trains the intrinsic muscles of the foot, which are the tiny, critical stabilizers that provide subtle balance adjustments and ground feedback, helping you sense and react to uneven terrain or rugs.

24. Negative Wall Sit (Eccentric Quad Control)

This move strengthens the thigh muscles (quadriceps) by focusing on the eccentric (lowering) phase of a squat, which is vital for controlling descent and preventing falls. Stand near a wall. Slide down into a squat position until your thighs are slightly above parallel (hold 5 seconds). Now, take 10 full seconds to slowly, slowly rise back up. The slow upward phase builds powerful control. If you feel pain, keep the squat range small. This intentional control improves your muscle's ability to safely decelerate your body during everyday movements.