Strength After 60: Simple Routines to Prevent Muscle Loss

31. Seated Ankle Alphabet: Foundation Work for Ground Sense

Strong feet and ankles are the foundation of balance, yet they are often overlooked. This simple, seated exercise targets the tiny stabilizing muscles that help you "read" the ground beneath you. Sit in a chair with one foot slightly raised off the floor. Slowly use your foot and ankle to "draw" the letters of the alphabet in the air, from A to Z. Keep the movement focused entirely in the ankle and foot, not the leg. This trains the joint's full range of motion, improves circulation, and strengthens the crucial intrinsic foot muscles and ligaments. Better ground sense and ankle strength mean less tripping and more confidence on uneven sidewalks or when stepping off curbs.

32. The Glute Squeeze (Standing or Seated): Power for Upright Posture

The glutes (butt muscles) are the body's largest and most powerful muscles, essential for standing, walking, and maintaining an upright spine, yet they often become dormant with age. This is a non-movement activation drill. Stand or sit tall. Simply squeeze your buttocks together as tightly as possible, without changing the position of your pelvis or holding your breath. Hold the maximum squeeze for a count of 5, then completely relax. Repeat 10 to 15 times. Making this a daily, conscious habit retrains the mind-muscle connection, improving postural endurance, reducing lower back strain, and ensuring your most powerful muscles are "awake" and ready to fire whenever you need to stand, climb stairs, or lift something safely.