Key takeaways
- Strength is a foundation of balance.
- Muscle declines with age.
- Train at least twice a week.
- Use a chair for support.
- Protein and vitamin D help muscles.
When you trip, strong muscles help you catch yourself. Building strength is one of the most effective ways to support balance.
7 simple strength exercises
| Exercise | Muscles | Start with |
|---|---|---|
| Sit-to-stand | Thighs, hips | 8–10 reps |
| Wall push-ups | Arms, chest, core | 8–10 reps |
| Calf raises (holding chair) | Calves, ankles | 10 reps |
| Side leg raises | Outer hips | 8 reps each side |
| Standing knee lifts | Hip flexors, core | 8 reps each side |
| Mini squats (holding chair) | Thighs, glutes | 8 reps |
| Seated leg extensions | Front thighs | 10 reps each leg |
Train smart
How often
At least two non-consecutive days a week, alongside walking or other activity.
How to progress
Add repetitions first, then light ankle weights or resistance bands once exercises feel easy.
Fuel your muscles
Include protein at each meal and keep vitamin D levels healthy. VertiAid adds vitamin D3, Aquamin® minerals and collagen to support bones, muscles and the inner ear in a daily chewable.
Safety first: keep a sturdy chair or counter nearby, breathe normally, stop if you feel pain or dizziness, and check with your doctor or a physical therapist before starting if you have a health condition.
Sources
- CDC – "Physical activity guidelines for older adults."
- National Institute on Aging – "Exercises to improve your strength."
- Cruz-Jentoft A.J. et al. – "Sarcopenia: revised European consensus on definition and diagnosis," Age and Ageing, 2019.
Common questions
Does strength training improve balance?
Yes, strong legs, hips and core help you stay upright and recover from stumbles.
How often should I do strength exercises?
At least two non-consecutive days a week.
What is the best exercise for leg strength?
Sit-to-stands are a simple, effective starting point.