Balance Not Great? Do This Daily

31 million falls a year, don’t be one of them

Balance is one of the most important aspects of fitness—and often the most overlooked!

Every second of every day, an older adult suffers a fall in the U.S.A.

That’s more than 86,000 falls a day and 31 million each year,

That’s why even small amounts of hip discomfort can affect your entire day.

with women falling far more than men!!

But here’s the encouraging news: 👉 most falls are preventable.

Falls happen when we don’t have the balance, strength, or quick reflexes to catch ourselves after a misstep, trip, or slip.

✨ The good news is that all three of those things can be trained.

And it all starts from the ground up…with your feet and your balance.

Let’s get started today!

‍

Why This Matters

A serious fall can change everything—leading to broken bones, loss of independence, and long recoveries that many older adults never fully bounce back from. Taking steps to train your balance NOW can help keep you strong, steady, and independent for years to come.

‍

FITNESS SIMPLIFIED

Your balance IS trainable—and the more you challenge it, the better your body becomes at keeping you upright.

‍

Fitness Tip to Improve Your Balance

Train BOTH Static & Dynamic Balance

‍

Most people think balance is merely being able to stand on one foot.

But your real life requires much more than that!!

Everyday balance requires:

👉 Static Balance—Your ability to hold a position without moving (yes, like balancing on one foot).

👉 Dynamic Balance—Your ability to stay balanced while moving (like when you’re walking, stepping over an object or catching yourself from a stumble).

And this “dynamic” balance training gets overlooked the most, which is what can lead to falls.

But it only takes a few minutes a day of balance training to make a huge difference in how steady and confident you feel.

I want you to try these 3 moves👇

‍

Static & Dynamic Balance Training Exercises

Single Leg Stance + Core Engagement: Stand tall and exhale to lightly brace your core, then lift one foot
Tight Rope Walking: Heel-to-toe along an imaginary line on the floor, move slow and controlled
Standing Hip Flexor Stretch (10-20 sec/side): Place one foot up on chair, tuck pelvis under and press hips forward.

Extra Tip: Practice barefoot! This allows you to spread your toes apart and use your entire foot to “grip” the floor, creating a lot more stability through your foot and ankle.

Did You Know...

Working on your dynamic balance is also a great way to make your feet and ankles stronger, more mobile and less injury prone.

A stronger core = better balance. Much of your balance actually originates in your core, so as your trunk becomes more stable with good core training, your balance will also improve. Need a good core training program to follow? Do this: www.5daycore.com

Patience is KEY. With balance training, you’re really training your nervous system, which can take the longest to adapt. Seeing improvements in your balance may take longer than you expect, but keep practicing and trust that it’s well worth it!

‍

NUTRITION SIMPLIFIED

Implementing balance & moderation with your food choices is just as important!

‍

Nutrition Tip of the Week

Slow Down & Stop at 80% Fullness

‍

One of the simplest ways to support your health is to avoid regularly overeating or undereating.

Aim to finish meals feeling satisfied and comfortably full

—not stuffed, but not feeling hungry an hour later either.

Think of 100% fullness as Thanksgiving dinner with seconds…uncomfortable and overly full.🫢

At 80%, you’re no longer hungry, feel pleasantly satisfied, and could still eat a little more if you wanted to.

The secret to successfully hitting this target?

👉 SLOOOW down.

Eating more slowly gives your body time to recognize fullness and makes it much easier to stop at that sweet spot of 80%.

This takes practice, and the best way to practice is to choose foods that require more chewing, like the crunchy broccoli in this 👇 recipe.

‍

Broccoli Salad‍

More ideas to slow down

Make meals that require assembly like lettuce wrap tacos filled with meat, veggies, salsa and avocado.
Grain bowls with a large variety to scoop up on your fork: quinoa, roasted veg, beans, protein & a sauce on top
Meals that require use of fork & knife such as steak, roasted sweet potato and a large salad.

MINDSET SIMPLIFIED

Feeling unmotivated lately? You’re not alone.

Many women hit a point—especially during busy seasons of life—where they simply don’t feel like taking care of themselves.

Here’s the secret: 👉 The healthiest women don’t rely on motivation.

They rely on habits that are so simple they can do them even on their hardest days:

🪄 Three balance exercises while the coffee brews

🪄 Eating slooowly

🪄 A five-minute walk

Because motivation comes and goes, but small habits can carry you through.

So instead of asking, “How do I stay motivated?” ask yourself:

👉 “What’s the smallest action I can do today that still moves me forward?”

Those tiny, consistent actions are what create BIG results over time.

‍

Mindset Tip of the Week

Create “Motivation-Proof” Habits

‍

THE TAKEAWAY

It’s the little, seemingly insignificant aspects of your health that tend to get overlooked the most—like training your balance and eating slowly. Remind yourself that these “minimal effort” habits add up to big improvements over time. Make a point to work on them every day this week, and you just might shock yourself with how you feel!

‍

Train BOTH Static & Dynamic Balance
Slow Down & Stop at 80% Fullness
Create “Motivation-Proof” Habits

ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST Ep 339: Balance Training? Avoid These Mistakes!

‍SELF CARE SIMPLIFIED PODCAST Ep 297: The Step By Step Strategy to Improve Your Balance

SELF CARE SIMPLIFIED PODCAST Ep 294: Easy Ways to Improve Your Balance and Prevent Falls

‍

SPECIAL RESOURCE

Looking for a more in-depth routine to build up your balance? In this video, I’ve picked the BEST exercises to build both your STRENGTH & BALANCE at once. No equipment needed. Check it out today!