--- title: "Strength & Balance in Your 50s, 60s & Beyond: Why It Matters" description: "As we move into our 50s and 60s, strength and balance become more than just “nice to have” — they’re essential for staying mobile, independent, and confident.\r\nIn this article, we explore why your body begins to change in midlife, what you can do to stay strong and steady, and how Total Body Walking with WALX® Poles offers a safe, powerful, and accessible way to build strength, improve balance, and feel great while moving outdoors." url: "https://walx.co.uk/knowledge/health-and-wellbeing-applications/strength-balance-after-50-walx-poles" updated: "2025-10-15" category: Health and Wellbeing Applications --- # Strength & Balance in Your 50s, 60s & Beyond: Why It Matters [Strength & Balance in Your 50s & 60s](https://player.vimeo.com/video/1127116713?h=2bdc6c7bc8&autopause=1&loop=0) Additional Test ### **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**](https://walx-poles.walx.co.uk/) 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**](https://walx-poles.walx.co.uk/), 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](https://walx-poles.walx.co.uk/) 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](https://walx-poles.walx.co.uk/)** Want to make it even more effective? Use your [**WALX Poles**](https://walx-poles.walx.co.uk/) 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**](https://walx.co.uk/discovery-sessions/) near you - 👉 Speak to a WALX Instructor about your goals - 👉 Learn more about [**WALX Poles**](https://walx-poles.walx.co.uk/) and how to get started **Let’s walk forward — stronger, steadier, and together.**