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What You Need to Know – and Why Total Body Walking™ is a Game-Changer
Hi, I’m Mike Rollason, co founder of WALX. Over the past three decades, I’ve worked with thousands of people in their 50s, 60s, 70s and beyond — and I’ve seen first-hand how dramatically life can change when we stop investing in our strength and balance.
It’s one of the most overlooked — but vital — areas of healthy ageing. And while it’s never too early to start, it’s also never too late to take back control of how you move, feel, and live.
In this article, I want to share with you:
Why strength and balance are the true foundation of staying independent as you age
What the latest research says about the risks of doing nothing
How Total Body Walking with WALX Poles offers a safe, powerful solution
And simple, practical exercises to help you get started
Why Strength and Balance Matter So Much After 50
From our mid-40s onward, the body begins to change. We start to lose muscle mass, bone density, and balance reflexes. This process is known as sarcopenia and it’s more serious than most people realise.
Between age 50 and 70, the average adult loses up to 30% of their muscle strength
Bone density begins to decline, especially in post-menopausal women
Balance mechanisms — including joint stability and inner ear feedback — become slower and less accurate
By the time we notice ourselves feeling “less steady” or “less strong,” we’re often already on the back foot. But research shows that strength and balance can be rebuilt — and doing so greatly reduces the risk of falls, injury, and loss of independence.
What Happens If We Don’t Act?
Let’s be honest: avoiding strength and balance training carries real consequences:
Falls are the #1 cause of emergency hospital admission in over-65s
Hip fractures, head injuries, and mobility loss are often the result
One fall can lead to a cascade of decline: less movement, more fear, and greater frailty
Social withdrawal, anxiety, and loss of independence become all too common
Financial costs — from rehab, equipment, care homes — spiral quickly
According to the UK Government, falls in older adults cost the NHS over £1 billion per year. But the human cost — confidence, quality of life, and freedom — is even greater.
The Good News: We Can Prevent This
What the research shows:
People over 50 who do strength training 2–3 times per week preserve muscle and bone
Balance training improves postural control and dramatically reduces fall risk
Combining both is far more effective than doing either alone
Supervised or structured programs lead to higher adherence and better outcomes
The NHS now recommends adults over 50 engage in muscle and bone strengthening, plus balance activities, at least 2–3 times per week.
Why We Created Total Body Walking™ at WALX
So many people know they “should” be doing more, but:
Don’t want to go to a gym
Find classes too fast or intimidating
Have had an injury or surgery and feel nervous
Or simply don’t know where to begin
That’s why we developed Total Body Walking™ — a technique that transforms something you already know how to do (walking!) into a full-body, joint-friendly, and balance-building activity.
Using specially designed WALX Poles with our patented Ergo Grip™, we teach people how to walk with rhythm, posture, core engagement, and purposeful propulsion.
And the result?
✅ 90% of major muscles engaged
✅ Improved core and leg strength
✅ Better posture and spinal alignment
✅ Stronger ankles, knees, and hips
✅ Natural balance retraining — while you walk
It’s safe, social, low-impact, and incredibly effective
How Total Body Walking™ Builds Strength
You might think walking is enough. But ordinary walking, while good for cardio, doesn’t load the muscles enough to stop age-related decline.
With WALX Poles, you:
Use the upper body — arms, shoulders, and back — to push off
Work against resistance (your body weight + the ground force)
Activate your core stabilisers every step
Recruit glutes, thighs, calves — the power muscles that keep you upright and strong
Studies show that Total Body Walking increases leg strength and muscular endurance significantly more than traditional walking.
How It Improves Balance and Prevents Falls
Balance isn’t just about standing on one leg — it’s about how your body responds when it’s challenged.
Total Body Walking improves both:
Static balance (standing still)
Dynamic balance (staying stable while moving)
Here’s how:
Poles provide external support while retraining the internal systems
Walking on varied terrain builds ankle, hip, and trunk reflexes
Rhythmic coordination of arm and leg movement re-establishes gait patterns
Users feel more confident, which reduces the fear that often causes hesitation and instability
Even those recovering from joint replacements or long-term inactivity report better control, improved mobility, and reduced pain.
Strength & Balance Exercises You Can Do at Home
To amplify the benefits of Total Body Walking, we recommend adding 2–3 short sessions per week of targeted exercises.
Try This Beginner Routine:
🔹 Sit-to-Stand
10 repetitions from a chair, slow and controlled
Builds thigh, glute, and core strength
🔹 Single-Leg Stand (hold pole for support)
Hold for 20–30 seconds each side
Improves ankle stability and postural control
🔹 Heel Raises
15–20 repetitions holding a wall or counter
Strengthens calves and foot control
🔹 Tandem Walking (heel-to-toe)
10 slow steps forward and back
Rewires the brain-body balance system
🔹 Side Steps with Resistance Band
If available, add a band above the knees
Strengthens hips and improves side-to-side control
Add in WALX Poles
Want to make it even more effective?
Use your WALX Poles during balance drills:
Support while standing on one leg
Use for dynamic arm-leg coordination
Apply light pressure to train reaction and posture
They’re not just walking tools — they’re a portable gym for strength and balance on the go.
👥 Why Community Matters
One of the most powerful elements of WALX is that you’re not doing it alone.
Whether you join a WALX Club, attend a Wellness Walk, or take part in our WALX Pathways™ programme, you’ll find:
Expert instructors who understand ageing, injury, and progression
Safe, welcoming environments — no pressure, no egos
Motivation, accountability, and real friendships
Laughter, encouragement, and moments that make you forget you’re “exercising”
It’s not just movement — it’s movement with meaning.
Final Takeaway: The WALX Approach to Healthy Ageing
✅ You don’t need to become a gym addict
✅ You don’t need to be “sporty” or pain-free
✅ You do need to move with purpose, challenge your body safely, and rebuild what time has taken away
Total Body Walking® is designed for exactly that.
It’s practical, progressive, and proven. And with WALX Poles in your hands, you’ll be surprised how strong, confident, and balanced you can feel — not just on your feet, but in your life.
Ready to Take the First Step?
👉 Book a Discovery WALX near you
👉 Speak to a WALX Instructor about your goals
👉 Learn more about WALX Poles and how to get started
Let’s walk forward — stronger, steadier, and together.
