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Mobility · Level 2 of 3

Stretching and balance exercises for over 50s: intermediate level

Flexibility and balance fade without us noticing, and they have the biggest impact on the risk of falling. The WHO advises people over 65 to train balance at least 3 days a week. Hold each stretch without bouncing and without reaching the point of pain.

Days/week4–5
Hold30 s
Repetitions2–3 per side

Start here if… You can do the beginner level comfortably.

Routine · 15 min

  1. 01Dynamic mobility warm-up

    Dynamic mobility warm-up

    Hip circles, leg swings and arm swings. Do them before walking or lifting weights.

    5 min
  2. 02Kneeling hip flexor stretch

    Kneeling hip flexor stretch

    Rest the back knee on a cushion. Push your hips forward.

    2–3 × 30 s per side
  3. 03Figure-4 glute stretch

    Figure-4 glute stretch

    Lie on your back with one ankle on the opposite knee. Pull the thigh towards your chest.

    2 × 30 s per side
  4. 04Cat–cow

    Cat–cow

    On all fours, alternate rounding and arching your back in time with your breathing.

    2 × 8 reps
  5. 05Side-lying chest opener

    Side-lying chest opener

    Lie on your side with knees bent. Open the top arm and follow it with your eyes.

    2 × 8 per side
  6. 06Tandem walk

    Tandem walk

    Heel touching the toes of the other foot, next to a wall in case you need support.

    3 × 10 steps
  7. 07Unsupported balance

    Unsupported balance

    Next to a counter, but without touching it.

    3 × 20 s per leg

Warm up for 5 minutes before every session. If you have heart disease, uncontrolled high blood pressure, diabetes or a joint replacement, check with your doctor before you start.