Based on expert advice from Head Weightlifting and Sports Performance Coach for the Athletic Labs, Jarrod Nobbe (MA, CSCS).

After 65, a good balance supports everyday tasks like climbing stairs, walking, and standing. Regular practice of a quick standing routine provides functional strength and trains body awareness together. 

This 7-minute standing routine was developed by a sports performance coach, Jarrod Nobbe, who improves stability and coordination and builds confidence with every step at Athletic Lab. This routine includes movements like:

• Heel-to-toe walk
• Standing calf raises 
• Standing match hold 
• Single-leg reach 

Jarrod advised performing each movement for 30 seconds and doing 3 sets of this circuit with minimal rest between movements. Now, let’s understand the benefits and how to perform each exercise.

Heel-to-toe walk

This heel-to-toe walk improves control during forward movement while maintaining alignment, promoting safer, steadier walking. This exercise solidifies the gait pattern and also enhances coordination between the core and lower body. Nobbe wrote that this movement “builds balance in motion.”

To perform this, start by standing straight, then take a step forward by placing the heel of the first foot directly above the toes of the second foot. Continue this pattern in a controlled start line for 30 seconds. 

Standing calf raises

Calf raises strengthen the muscles that help with forward movement. Jarrod wrote that he “includes calf work in nearly every balance program because it supports the foundation of stable movement.” 

Start by standing straight with feet hip-width apart. Rise onto toes as high as possible and stay a little there. Then return to the starting position and repeat this movement for 30 seconds.

Standing match hold

This movement builds single-leg stability and also teaches how to control body weight while moving. This exercise also supports hip stability and balance management. The coach, Jarrod, wrote that he “likes this movement because it quickly reveals and improves side-to-side control while staying very joint-friendly.”

To perform this, stand straight with feet hip-width apart. Start lifting one leg to hip height and hold this position, while keeping the other leg balanced and straight. Then repeat this same movement with the other leg in the interval of 30 seconds.

Single-leg reach

This movement teaches core and hip stability and improves the ability to control the centre of mass, helping prevent falls. This “creates a strong carryover into real-world tasks like bending and reaching,” as per Nobbe.

Start by stretching your legs hip-width apart, then shift your whole body weight to one leg. Start hinging forward while keeping the back flat. Then return to the starting position, switch to the other leg, and repeat the same movement in 30-second intervals. 

So what did you take away from Coach Nobbe's advice? Tell us in the comments and follow Bodybuilding Bros for all things fitness!

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi