Strength After 60: Simple Routines to Prevent Muscle Loss

47. Supported Wall Slides (Eccentric Focus for Knee Health)

Supported Wall Slides are an excellent, joint-friendly way to build quadriceps strength and control, which is crucial for knee stability and safe stair descent. Stand with your back flat against a wall, feet shoulder-width apart, and about a foot away from the wall. Slowly and smoothly slide down the wall until your knees are bent to a shallow angle (e.g., 45 degrees, or less if needed). The focus here is the eccentric phase: take 3-5 seconds to slowly slide back up the wall, controlling the movement entirely with your thigh muscles. This intentional tempo builds the braking power necessary to manage transfers and prevent the "giving out" feeling in the knees.

48. Resistance Band Walks (Mini Band Lateral Movement)

Resistance Band Walks (also known as "monster walks" or "crab walks") powerfully target the often-neglected hip abductors and rotators (the gluteus medius and minimus) using a mini-loop band placed around the ankles or knees. Stand with knees slightly bent, keeping the band taut. Take 10–15 slow, deliberate steps laterally in one direction, then reverse. This move is crucial because it strengthens the lateral stabilizers of the hip, the muscles that keep your pelvis level when walking and prevent the knee from caving inward. Strengthening these stabilizers directly improves gait quality and significantly reduces the risk of lateral falls or stumbles on uneven ground.