Be Mobile Physiotherapy - Exercise for 55+

05/09/2026

Are you feeling more wobbly on your feet as you get older? Simply standing still on one leg might not be enough to fix your balance.

Give your balance training a new direction with the compass tap drill:

Imagine standing in the centre of a compass.

Tap your foot out to North, East, South, and West, then return to the middle.

If you need extra stability to start, touch your foot down on the ground between each tap.

To increase the challenge, keep your foot hovering off the ground the whole time and reach out as far as you comfortably can.

Remember, wobbling around during balance training is actually a good sign! It means your muscles and nervous system are actively working to keep you steady and safe.

Try practising this for 60 seconds on each leg.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

04/09/2026

03/09/2026

Walking speed can drop by up to 16 percent every decade after the age of 60, but slowing down is not inevitable.

Maintaining your walking pace is closely linked to staying independent, confident on your feet, and reducing your risk of falls. The key to keeping up your speed is building both leg strength and muscular power.

4 exercises to help protect and improve your walking speed:

Lunges: Builds quad and glute strength to help you push off powerfully with every step.

Heel raises: Strengthens your calf muscles for better forward propulsion.

Glute bridges: Targets your glutes and hamstrings to improve leg drive.

Assisted speed jumps: Builds the quick muscle power needed to move faster.

Aim to incorporate these movements into your weekly routine to stay active and confident on your feet.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

02/09/2026

Do you have the mobility and strength to stay completely independent as you age? Test yourself with these three essential movement checks to see how your body is tracking.

Sit to stand: Stand up and sit down from a chair 10 times in a row without using your hands.

Step up: Step up and down on a step 10 times on each leg without holding onto anything for balance.

Floor get up: Get down onto the floor completely and stand back up without relying on any furniture.

How did you go with these three checks? Being able to perform these safely is a fantastic indicator of your lower body strength, joint mobility, and overall balance for daily life. Let us know how you went in the comments!

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

01/09/2026

If you are over 55 and want to get stronger at home, but fear flaring up knee pain or hurting your back, you are not alone.

Injury prevention comes down to one essential physio strategy: start low and go slow.

By starting with manageable weights and progressing gradually over time, you protect your joints and avoid the classic boom and bust cycle of exercising too hard and needing weeks off to recover.

If you ever experience joint soreness or a flare-up, remember to do something rather than nothing:

Lower the weight or stick to body weight.

Reduce your range of motion, like taking a half squat instead of a deep squat.

Switch to a comfortable alternative, like sit to stands, or focus on upper body exercises for that session.

Remember, there is no single textbook technique that fits every body. Safe movement is all about finding a variation that feels stable, comfortable, and pain-free for your unique anatomy.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

31/08/2026

If you want to pick heavy things up from the floor with ease, you need strong hip extensors.

Your glutes and hamstrings are the powerful muscles that drive your hips forward as you stand upright. Whether you are lifting a heavy package, picking up a grandchild, or pulling weeds in the garden, your hip extensors carry the load.

How to perform a Romanian deadlift:

Grab two dumbbells or heavy household items and stand tall.

Keep a slight bend in your knees and bow forward at the hips.

Lower the weights as far down as you can comfortably manage.

Squeeze your glutes and hamstrings to return to a tall standing position.

Aim for 3 sets of 8 to 10 repetitions to keep your body strong, capable, and independent.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

30/08/2026

Do you want to keep tackling the stairs with ease and get out of deep chairs without a struggle? You need to pay attention to your quads.

The quadriceps are a large group of four muscles sitting across the front of your thigh. They attach past your kneecap and are responsible for straightening your leg, making them essential for everyday mobility and knee support.

To build essential quad strength, try the box squat:

Stand in front of a sturdy chair.

Slowly lower your bottom down until you lightly touch the chair.

Drive back up into standing.

To make this slightly harder, you can use a lower chair or add a light weight. Aim for 3 sets of 10 to 12 repetitions to build the lower body strength you need for everyday life.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

29/08/2026

Do you worry about getting up off the floor, or feel like floor recovery is getting harder as you age? Building confidence to move to and from the floor safely is essential for maintaining your long-term independence.

The proposal drill is a simple, effective exercise to help you practise getting up off the floor at a level that feels safe and manageable for your body.

How to perform the proposal drill:

Stand next to a sturdy chair for balance. Step one leg forward into a comfortable stance and lower your back knee towards the floor as far as comfortable.

As your strength and confidence build over time, lower your back knee further until it gently touches the floor in a full proposal position.

Once you feel completely steady, try performing the movement without holding onto the chair, or hold a light weight to build extra leg strength.

Practise 5 to 10 repetitions on each leg to build lasting confidence, balance, and stability.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

28/08/2026

You do not have to do a full body plank to build great abdominal strength.

Here are three manageable ways to build your core strength:

Level 1: Bench or Chair Plank
Place your hands on a sturdy chair or kitchen bench. Aim for a straight line between your shoulders, hips, and ankles.

Level 2: Knee Plank
Bring your hands to the floor while staying on your knees. Keep a straight line from your shoulders down to your knees,

Level 3: Full Plank
Perform on your hands or forearms with your toes on the ground. Keep your body in a strong, straight line and avoid letting your hips sag towards the floor or your bottom lift too high into the air.

Pick the level that suits your current fitness and build up your hold time gradually.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!

27/08/2026

Keeping your legs strong after 55 is essential for everyday tasks like climbing stairs, gardening, and getting up off the floor safely. Your legs will only get weaker if you are not actively challenging them with strength training.

Four effective exercises to build lower body strength at home:

Lunges: Step forward and lower your back knee to build the power needed to get up from the floor. Hold a sturdy chair for balance if needed.

Hip Abduction: Stand and lift your leg out to the side to target your outer hips, or perform it lying on your side to work harder against gravity.

Single-Leg Deadlift: Place your weight on your front leg and hinge forward at the hips to target your glutes and hamstrings.

Wall Sit: Hold a seated position against a wall to build strength through your quadriceps. Slide higher up the wall to make it easier.

You do not need to do every exercise at once. Pick two or three to focus on, performing 3 sets of 10 repetitions twice a week.

Want to get started with free at-home workouts?
Head to the link in our bio to sign up to our free platform!