STABILITY STARTS WITH SMALL MOVES Build Balance Now to Stay Safe Later
Preventing falls later in life doesn’t happen by chance; it starts now, by strengthening your balance and building your body’s stability. Even small, consistent exercises today can significantly reduce your risk of stumbling or losing your footing in the future. Strength and balance are your first line of defense against losing independence, confidence, and stability as you age. BALANCE TRAINING KEEPS YOU STEADY Balance isn’t just about standing still; it also teaches your body to stay upright and responsive in everyday situations. As we age, changes in vision, muscle loss, and slower reaction times can make maintaining balance more challenging. Incorporating balance exercises helps: • Proprioception: Sharpen your body’s sense of where it is in space, which is key when
walking on uneven surfaces or navigating obstacles. • Reaction Time: Improve your ability to respond quickly if you stumble or trip, giving your body the chance to catch itself. Simple moves, such as standing on one leg, heel-to-toe walking, or using a balance board, can strengthen these skills over time. STRENGTH TRAINING BUILDS A SOLID FOUNDATION Strong muscles are perhaps your best defense against falls. Focusing on the legs, core, and back gives you stability and power to recover if you lose your footing. Key benefits include: • Core Strength: A solid core supports posture and makes every movement steadier. • Leg Strength: Strong quadriceps, hamstrings, and calves help you walk, stand, and rise from chairs with confidence.
Sudoku walking, stretching, and maintaining mindful posture, keeps your body resilient and ready for anything. Take steps now to build strength and balance so that you can safeguard your independence and health for years to come. Gentle options, such as resistance bands, bodyweight exercises, and targeted hip and core routines, are perfect for joint-friendly strength building. Consistency and gradual increases in intensity ensure your gains last. CONSISTENCY IS THE SECRET TO SUSTAINED BALANCE Balance and strength improvements don’t happen overnight, but the payoff is huge: better stability, confidence, and a lower risk of falls. Even a few minutes a day of focused exercises can make a meaningful difference. Pairing these practices with everyday movements, such as
Hot Honey-Infused Feta Chicken
INGREDIENTS • 2 large boneless, skinless chicken breasts • 1 tsp salt • 1/2 tsp black pepper • 1 tbsp olive oil • 3 tbsp hot honey
• 2 cloves garlic, minced • 3 tbsp crumbled feta cheese • 2 tsp fresh rosemary chopped (or thyme) • 1 tbsp lemon juice (optional)
DIRECTIONS 1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top. 6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
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