November is Movember, a month for men to look after their health. One of the most useful things you can do for your future self is surprisingly simple: get stronger.
Why strength matters more as we age
From middle age onwards, we naturally lose muscle each year unless we work to keep it. Over time that affects more than how much you can lift. Strength underpins balance, energy, getting up off the floor, carrying the shopping and staying independent as you get older.
The good news is that muscle responds to training at any age. You don't need a gym, heavy weights or hours of spare time to make a difference.
Start where you are
The best program is one you'll actually do. A few short sessions a week, done consistently, beats an ambitious plan that lasts a fortnight. Start easy, focus on good form, and build up gradually.
Four moves you can do at home
Sit-to-stands. Sit in a sturdy chair, feet flat. Stand up fully, then sit back down slowly. Try 2 sets of 8 to 10.
Wall push-ups. Hands on a wall at shoulder height, step your feet back, and lower your chest toward the wall, then push away. Try 2 sets of 10.
Heel raises. Hold the kitchen bench and rise up onto your toes, then lower slowly. Try 2 sets of 10 to 15.
Step-ups. Using the bottom stair and the handrail, step up and down, leading with each leg in turn. Try 2 sets of 8 each side.
When these start to feel easy, add another set, slow the movement down, or ask us how to progress safely.
When to check in with a physio first
Talk to your physio or GP before starting if you've had recent surgery, have joint pain that flares with exercise, have a heart or lung condition, or have had a fall. These are general ideas, not a personal program, and a quick assessment can help you start at the right level.
Make it your Movember move
Movember is about men looking after themselves and each other. Book that check-up you've been putting off, and get a mate to join you for your strength sessions.
We offer assessments and tailored strength programs at home or at our Coorparoo clinic. Call 0451 507 644 or email purebalancephysio@outlook.com to book.