Use It or Lose It: Strength & Balance After 50

Let’s be honest—“exercise” feels vague until you know what counts and what you can realistically do at home. For adults 50+, weight-bearing activity and strength training aren’t optional: they help slow bone loss, build muscle, improve balance, and reduce fall risk. That’s straight from Mayo Clinic experts.

👉 Quick evidence you can lean on

• Weight-bearing exercise helps bones stay strong and slows bone loss. 

• Strength (resistance) training builds muscle and supports bone health at any age—even into your 70s+. 

• CDC guidance says older adults should include muscle-strengthening activities at least 2 days a week alongside aerobic movement. 
  👉 Learn more about bone health & exercise here (Mayo Clinic)

Start where you are — no gym required

Chair-assisted basics

• Sit-to-stand
  From a sturdy chair, stand up and sit back down slowly. 8–12 reps. Use hand support if you need it.

• Seated leg lifts
  While sitting, extend one leg straight, hold 1–2 seconds, and lower. Switch sides.

Standing moves (hold on!)

• Heel raises
  Stand behind a chair, hold for balance, lift onto toes, and lower. 10–15 reps.

• Wall push-ups
  Stand a few feet from a wall, hands on the wall at shoulder height. Push away and return. Great for upper body.

• Side leg lifts
  Hold a counter/chair, lift one leg out to the side slowly, lower. Switch. Builds hip strength.

Walking counts

• Brisk walking around your home, yard, or mall is weight-bearing and helps bones in hips and legs.

All of these use your own weight or simple support—no special gear.

Safety first

• Always hold onto something sturdy — chair, counter, railing.

• Go slow and controlled — this isn’t a race.

• If something hurts (sharp pain), stop and adjust.

• If you’ve had a fall, osteoporosis diagnosis, balance issues, or joint pain, check with your clinician first for tailored guidance

Whatever it is, the way you tell your story online can make all the difference.

Real talk: You don’t need hours (I hate a long workout!)
A few minutes a day of these moves adds up — and your bones and muscles notice. You can’t stop aging, but you can slow some of its effects.

My favorite cardio I add to my workout routine is swimming. 🏊 What's your?

👉 Ask the Advocate — we’ll help you fit safe, effective movement into your life, not into someone else’s plan.

✨ Stay confident. Stay informed. Stay Taylormade.