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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

This 10-Minute Balance Routine Prevents Falls, Says Fitness Trainer

Simple at-home exercises improve stability and prevent accidents.

Christopher Roback
By Christopher RobackMar 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Drew Hopper
Copyright Drew Hopper/YouTube
Christopher Roback
By Christopher RobackMar 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Fitness & Workouts

Maintaining proper balance becomes increasingly important as we age, yet many of us don't address it until after experiencing a fall. Drew Hopper, a fitness coach, has developed a straightforward 10-minute routine specifically designed to improve stability and prevent accidents. "Balance training is preventative medicine that anyone can practice at home," says Drew. "Just a few minutes daily creates a foundation of stability that carries over into everything you do." Follow this expert-designed workout to build confidence in your movements and reduce your risk of falls.

The Science Behind Balance and Fall Prevention

Falls remain one of the leading causes of injury, especially among older adults. "Our balance systems naturally decline with age, but we can absolutely slow and even reverse that process with proper training," Drew explains in his video. The exercises in this routine target multiple balance systems simultaneously—visual, vestibular (inner ear), and proprioceptive (body awareness)—creating comprehensive stability that translates to everyday movements.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

No Special Equipment Required

Yoga with a chair. Fit adult caucasian woman practice squat with props on a mat in loft white studio indoor, selective focus. Fitness, workout, trainer, sport, healthy lifestyle, concept.Shutterstock

One of the most appealing aspects of this balance routine is its accessibility. "You don't need a gym membership or fancy equipment to prevent falls," says Drew. "Just clear a small space in your living room and perhaps have a sturdy chair nearby for support when first starting out." This approach removes common barriers to exercise and makes consistent practice achievable for everyone.

Beginning with Proper Preparation

Female athlete doing high knee march during drillsShutterstock

The workout starts with gentle movement to prepare your balance systems. "Never challenge your balance when your body is cold," Drew cautions. Begin with one minute of marching in place, gradually lifting your knees higher as you warm up. This activates your core muscles—what Drew calls "the command center for stability"—and prepares your nervous system for the more challenging exercises ahead.

Core Stability Exercises That Prevent Falls

Woman in pink leggins and blue hoodie training, lifting one knee up and looking ahead on sunny day​Knee LiftsShutterstock

The central portion of the routine focuses on movements that directly translate to fall prevention. Start with standing leg lifts, raising one knee slowly while maintaining upright posture. "This exercise mimics the moment when you're stepping over an obstacle or up stairs," Drew notes. "Practicing it in a controlled environment develops the stability needed for these daily challenges." Follow with heel-to-toe walking, which Drew identifies as "particularly effective for preventing sideways falls."

Progressive Balance Challenges

Photo of fitness woman has intense workout, raises legs, dressed in sportsclothes, preapres for running or jogging, poses against grey background. People, exercises, training, lifestyle concept​Double Leg LiftsShutterstock

As your stability improves, gradually increase the difficulty of the exercises. "Progress happens at the edge of your comfort zone," Drew reminds us. The routine includes single-leg standing exercises that can be modified by closing your eyes or standing on a softer surface. These variations force your body to adapt and strengthen the neural pathways that control balance. According to Drew, "Just three sessions weekly shows measurable improvement within a month."

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Recovery and Integration

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

The final phase helps your body integrate the new stability patterns. "The cool-down is when your nervous system cements what it's learned," says Drew. Finish with slow, controlled breathing while gently stretching the ankles, calves, and hips—all critical areas for maintaining stability and preventing falls in everyday situations.

Consistency Creates Results

beautiful young girl walking in forest standing on log in yoga tree poseShutterstock

The true power of this routine comes from regular practice. "Even at just 10 minutes per session, consistency transforms your stability," Drew shares. He recommends tracking your progress by noting improvements in how long you can hold positions or how confident you feel during challenging movements. Most importantly, you'll notice fewer close calls and a greater sense of security during daily activities.

By investing just 10 minutes a few times weekly in this expert-designed routine, you're taking proactive steps to maintain independence and prevent one of the most common causes of injury. Your future self will thank you for the investment in a better balance today. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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Fitness & Workouts

This 10-Minute Balance Routine Prevents Falls

Drew Hopper
Copyright Drew Hopper/YouTube
Christopher Roback
By Christopher RobackMar 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Maintaining proper balance becomes increasingly important as we age, yet many of us don't address it until after experiencing a fall. Drew Hopper, a fitness coach, has developed a straightforward 10-minute routine specifically designed to improve stability and prevent accidents. "Balance training is preventative medicine that anyone can practice at home," says Drew. "Just a few minutes daily creates a foundation of stability that carries over into everything you do." Follow this expert-designed workout to build confidence in your movements and reduce your risk of falls.

The Science Behind Balance and Fall Prevention

Falls remain one of the leading causes of injury, especially among older adults. "Our balance systems naturally decline with age, but we can absolutely slow and even reverse that process with proper training," Drew explains in his video. The exercises in this routine target multiple balance systems simultaneously—visual, vestibular (inner ear), and proprioceptive (body awareness)—creating comprehensive stability that translates to everyday movements.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

No Special Equipment Required

Yoga with a chair. Fit adult caucasian woman practice squat with props on a mat in loft white studio indoor, selective focus. Fitness, workout, trainer, sport, healthy lifestyle, concept.Shutterstock

One of the most appealing aspects of this balance routine is its accessibility. "You don't need a gym membership or fancy equipment to prevent falls," says Drew. "Just clear a small space in your living room and perhaps have a sturdy chair nearby for support when first starting out." This approach removes common barriers to exercise and makes consistent practice achievable for everyone.

Beginning with Proper Preparation

Female athlete doing high knee march during drillsShutterstock

The workout starts with gentle movement to prepare your balance systems. "Never challenge your balance when your body is cold," Drew cautions. Begin with one minute of marching in place, gradually lifting your knees higher as you warm up. This activates your core muscles—what Drew calls "the command center for stability"—and prepares your nervous system for the more challenging exercises ahead.

Core Stability Exercises That Prevent Falls

Woman in pink leggins and blue hoodie training, lifting one knee up and looking ahead on sunny day​Knee LiftsShutterstock

The central portion of the routine focuses on movements that directly translate to fall prevention. Start with standing leg lifts, raising one knee slowly while maintaining upright posture. "This exercise mimics the moment when you're stepping over an obstacle or up stairs," Drew notes. "Practicing it in a controlled environment develops the stability needed for these daily challenges." Follow with heel-to-toe walking, which Drew identifies as "particularly effective for preventing sideways falls."

Progressive Balance Challenges

Photo of fitness woman has intense workout, raises legs, dressed in sportsclothes, preapres for running or jogging, poses against grey background. People, exercises, training, lifestyle concept​Double Leg LiftsShutterstock

As your stability improves, gradually increase the difficulty of the exercises. "Progress happens at the edge of your comfort zone," Drew reminds us. The routine includes single-leg standing exercises that can be modified by closing your eyes or standing on a softer surface. These variations force your body to adapt and strengthen the neural pathways that control balance. According to Drew, "Just three sessions weekly shows measurable improvement within a month."

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Recovery and Integration

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

The final phase helps your body integrate the new stability patterns. "The cool-down is when your nervous system cements what it's learned," says Drew. Finish with slow, controlled breathing while gently stretching the ankles, calves, and hips—all critical areas for maintaining stability and preventing falls in everyday situations.

Consistency Creates Results

beautiful young girl walking in forest standing on log in yoga tree poseShutterstock

The true power of this routine comes from regular practice. "Even at just 10 minutes per session, consistency transforms your stability," Drew shares. He recommends tracking your progress by noting improvements in how long you can hold positions or how confident you feel during challenging movements. Most importantly, you'll notice fewer close calls and a greater sense of security during daily activities.

By investing just 10 minutes a few times weekly in this expert-designed routine, you're taking proactive steps to maintain independence and prevent one of the most common causes of injury. Your future self will thank you for the investment in a better balance today. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Fitness & Workouts

10 Balance Exercises For Stability After 50

Jessica Valant
Copyright jessicasvalant/Instagram
Christopher Roback
By Christopher RobackFeb 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer
Shutterstock
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Getting older doesn't mean giving up on mobility and strength. Will Harlow, an Over-Fifties Specialist Physiotherapist, clinic owner, and bestselling author, has identified three essential movements that can help adults over 50 maintain their health and mobility. "These three movements focus on areas of the body that commonly become weak and stiff as we age," Will explains in his post. "Just doing these movements a couple of times a day is often enough to reverse that process." These simple exercises can help you move with less pain, build strength, and improve your overall health - all it takes is a few minutes each day.

Why These Movements Matter

"I've chosen these three movements because they are all to do with areas of the body that become weak and stiff and tight in people over the age of 50," Will shares. These targeted exercises address the most common mobility issues that develop with age. Each movement can be adapted to different fitness levels, so whether you're just starting your fitness journey or you're already active, you can benefit from these exercises. "I understand that the over 50s category has a whole range of abilities," Will notes, which is why he breaks down each movement into beginner, intermediate, and more advanced versions.

Safety First

Before beginning any new exercise routine, it's important to consider your individual needs. "Make sure you get checked out by your healthcare professional to see if it's applicable to you," Will advises, "and definitely avoid any of the movements that cause pain." Your safety and comfort should always be your priority. Start slowly with the easier variations and progress only when you feel ready. Listen to your body and respect its limitations while gently expanding your capabilities.

The Sit Back Squat

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

The sit back squat is perfect for improving mobility in your hips, knees, and ankles. "This is one of my favourite exercises," Will says, because it works multiple areas at once. To perform this exercise, find something stable to hold onto like a kitchen counter or sturdy chair. Place both hands on the support and lean slightly forward. Then sit back as if you're lowering into a chair, rounding your back as you go. "When I'm going back like this, I'm stretching my lower back... my buttock is getting stretched... I'm also stretching the quads and the calf muscles at the back," Will explains, highlighting how comprehensive this single movement is.

Modified Sit Back Squats

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

If the full sit back squat is challenging, Will offers simpler alternatives. "If you can't do this movement, we're going to break it up into a few chunks," he suggests. You can start by simply holding onto something and leaning back to stretch your lower back. As you gain confidence, try bringing your body down toward your knees more to increase the stretch. "If your knees are sore, you can see I'm only slightly bending my knees but I'm getting all of the benefit in my hips and in my back," Will points out. For those with back issues, keeping the back straight while doing an upright squat is another excellent option.

Practice Tips for Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature

Shutterstock

Consistency is key with these exercises. "What I like to tell people to do is play around in these movements probably for two or three minutes a day," Will recommends. Experiment with different variations and holding positions that feel beneficial for your body. "Really rounding your back, bringing your bottom as close to the floor as you can is a lovely way to get a stretch all over the body," he notes. This flexibility in approach allows you to personalize the exercise to your needs while still gaining the mobility benefits.

The Overhead Reach

Fitness woman doing push-ups at the wall, back view

Shutterstock

The overhead reach targets shoulder mobility and the mid-back (thoracic spine). "Doing this a couple of times a day is key for these specific areas of the body," Will notes. Stand facing a wall with one hand placed against it and good posture. Slowly walk your fingers up the wall as high as comfortable. "For many people this exercise alone is going to be enough and it will improve your shoulder mobility," Will explains. If you feel stiffness, hold that position briefly, then gently lean into the wall before bringing your hand back down.

Advanced Overhead Technique

Sporty young woman doing standing wall push up triceps strength exercise during urban outdoor fitness workout.​ Mistake 1: Starting with Wall Push-upsShutterstock

For those who can easily reach overhead, Will offers a progression. "If you're a bit more advanced and you can quite easily get your hand up here, what we're going to do next is walk closer to the wall until your nose is touching the wall," he instructs. From this position, maintain good posture and lift your arm off the wall without moving your nose away. "This is a great exercise to build strength and stability in the shoulder in that last movement. You'll also work on your thoracic spine control as well," Will explains. He emphasizes keeping your neck relaxed by maintaining gentle contact between your nose and the wall.

Perfecting Your Overhead Form

Proper form makes this exercise more effective. "The key here is to keep your neck relaxed and we do that by keeping the nose resting gently on the wall," Will advises. He also suggests engaging your core for stability: "Squeeze your glutes and then lift away." This creates a more integrated movement pattern that enhances the benefits. "Spend a couple of minutes on each side and that will really really improve your shoulder mechanics and stiffness in the upper limb and give you healthier shoulders as a result," Will promises.

Hip Rotation Benefits

The final movement addresses a crucial area for maintaining mobility as we age. "As we get older the hips become stiffer, the ligaments tighten around the hips and if we lose cartilage in the process of arthritis, we can lose the ability to rotate the hips," Will explains. This stiffness can be the first sign of developing hip problems. "If we want to avoid unhealthy hips as we get older, this is a key exercise to do daily," he emphasizes. Regular hip rotation exercises can help maintain the joint's health and function.

Hip Rotation Technique

Will describes this exercise as "very very simple" yet effective. Lie on your back with one leg straight and the other bent. Bring the bent leg up to a 90-degree angle with your body, then rotate the leg inward, bringing the shin across your body. Return to neutral, then rotate outward. "The leg is not moving, it's just turning and the thing that's doing the rotating is actually in my hip," Will clarifies. The hip joint serves as the pivot point, with the movement occurring from that joint rather than the knee.

What to Expect from Hip Rotations

When practicing hip rotation, you might discover imbalances. "You might find or be surprised to find that one of them on one side is very very stiff and the other one moves quite well," Will observes. This asymmetry is common and represents "the early sign that stiffness is setting in." Don't be discouraged by initial limitations. "If you start to work on it like this, just going from one to the other as long as it's pain-free to do so, it will improve over time," he reassures. The exercise may initially feel fatiguing because you're isolating muscles that aren't used to being worked in this way.

The Power of Consistency

The key to success with these movements is regular practice. "It doesn't take that much practice to start to see improvements, but the benefits on your mobility and your walking and your strength are definitely worth it," Will encourages. Even a few minutes dedicated to these exercises each day can lead to significant improvements over time. "If they do them over time, what it does is improve their mobility, help them move with less pain and better strength, and leads to better overall health," he shares based on his experience with clients. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Fitness & Workouts

Boost Your Ozempic Results With This Quick 10-Minute Workout

Happy,Athletic,Couple,Flexing,Muscles,Working,Out,gym,exercise,health,fitness
Shutterstock
Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Just because you are taking Ozempic and losing weight fast doesn’t mean you have an excuse to skip the gym – especially because adding a little exercise can help maximize your results. “Ozempic and other weight loss medications effectively result in decreased appetite and slowing down digestion. As a natural result of this, weight loss will occur,” explains David Chesworth, Program Director and Exercise Physiologist (ACSM-CEP) at Hilton Head Health. He explains that weight is lost by putting your body into a caloric deficit, which is where the “eat less – move more” saying comes from. “And while you might burn 300 to 500 calories during an intense workout, it is super easy to find yourself consuming a 300 to 500 calorie, unhealthy snack. As the old saying goes, ‘You can’t outrun a poor diet.’” he adds. One of the great things about Ozempic is that it helps you feel satisfied while eating less. Read on to learn more and discover a 10-minute workout to help maximize the results of Ozempic.

1. ”Exercise Is Still a Key Ingredient”

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

While Ozempic and other weight loss medications can directly impact weight loss, “exercise is still a key ingredient to maximally achieving your health and weight management goals,” says Chesworth. “Exercise acts as a nice supplement, or ‘boost,’ to any diet and weight loss strategy. Exercise leads to a healthier heart, stronger bones, muscles, and joints, and improved levels of energy and mood.”

“Any activity that you enjoy and can see yourself doing long term” is a good option, says Chesworth, as “consistency is more powerful than intensity.” He suggests finding activities that you enjoy, “or at least, don’t totally hate and do those activities.”

Related: 10 Foods You Should Eat Every Day For Your Best Body

2. Implement a Balance of Exercises

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

However, he does recommend a little structure and guidance when it comes to creating a workout to go along with Ozempic. “Be sure to implement a balance of cardio, strength, and flexibility training,” he says. He recommends three to five days a week of moderate to vigorous heart rate-related exercise or five to seven days a week of light to moderate heart rate-related exercise.

3. Challenge Your Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

For strength training, he suggests doing two to four days a week of challenging all the major muscle groups – legs, back, chest, arms, core, and shoulders. “You could break this up into upper body days and lower body days,” he says. Or, you can do two to four full body training days. As for flexibility, aim to get three to seven days per week of stretching the full body. Stretching could also be implemented for five to 10 minutes at the end of your strength and cardio workouts. “If you are just getting started and coming from doing nothing, don’t overwhelm yourself by doing too much,” Chesworth says. “Start simple and start realistic. There is no shame in starting with one to three days a week of any type of exercise and using the above guidelines as a compass to move towards as your habits get better and stronger.”

4. Don’t Be Afraid to Hire a Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

If you have no idea where to begin, hiring a personal trainer is always a great option to find activities personalized to you, he adds. “Here at Hilton Head Health, we help people every week in that same situation who don’t know where to begin with their fitness and nutrition lifestyle goals. There are also virtual resources that exist out there, such as our H3 at Home coaching program with follow-along workout videos with modifiable exercises and virtual health coaches to keep you accountable to your goals.”

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

5. 20-Minute Workout

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Cheworth offers a sample workout – that will only take you 10 to 20 minutes – to help maximize the results of Ozempic.

  • Walk 100 yards
  • 20 squats
  • Walk 100 yards
  • 20 side steps
  • Walk 100 yards
  • 20 calf raises
  • Walk 100 yards
  • 0:30 hamstring stretch
  • 0:30 calf stretch
  • 0:30 chest stretch
  • 0:30 back stretch

💪🔥Body Booster: Taking Ozempic or another weight loss drug will help you lose weight. But doing a combination of weight training, cardio, and stretching, for less than 20 minutes per day, can help you maximize your weight loss results.

Nutrition & Diet

20 Foods That Strip Belly Flab

Melissa Pfeister
20 Foods That Strip Belly Fat
Copyright Melissa Pfeister
Melissa Pfeister
By Melissa PfeisterMay 10, 2025
Melissa Pfeister
Melissa Pfeister is the founder of the health and wellness brand Stripped with Melissa and the host of the podcast Side Piece.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine-certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition and on their weight loss journey is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.

Good Ol’ H2O

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

Avocado

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Kale & Spinach

kale salad leaves close up with water drops background​Leafy GreensShutterstock

Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

Eggs in the package​EggsShutterstock

Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

Hot Sauce

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers​Spice Up Your Food with Healthy CondimentsShutterstock

Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

Nuts

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Chicken & Turkey

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

Salmon and Tuna

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

Apples

Ripe red apples on table close upShutterstock

An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.​5. Green TeaShutterstock

Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Belly Flab Strip Tip: Take It One Day at a Time

overweight woman on scale at homeStep Five: Stay ConsistentShutterstock

Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Belly Flab Strip Tip: Start Small

Melissa Pfeister

Copyright Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

About the author: Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Fitness & Workouts

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
I Lost 50 Pounds in 8 Months by Walking
Copyright vCloudInfo/YouTube
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video, he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom Concept​Here’s How Many Calories You Can Burn WalkingShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,Seashore​Your Sustainable Path ForwardShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday break​Don’t Increase Walking Too FastShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Man walking on sunlit trail in autumn forest enjoying peaceful walk in nature​Walk for 30 MinutesShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

Person using Apple i-phone to press and access the MyFitnessPal app / application​1. Track Your Food IntakeShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with Scale​Fine-Tuning Your Medication ProtocolShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.”

Nutrition & Diet

Mom Lost 35 Pounds in 5 Months with 5 Habits

Katie Tufte cortisolsavvymama cortisol.savvy.mama
Copyright cortisol.savvy.mama/Instagram
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you dealing with high cortisol and struggling to lose weight? Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the simple changes she made to lose weight fast. “5 habits that helped me go from 175 to 140 pounds in 5 months,” she writes.

She Discovered She Had High Cortisol

“When I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight,” she writes.

Less Intense Workouts

Swapping out high-intensity workouts for lower-intensity alternatives was a game-changer. “I started walking…a lot! And strength training 3-4 times a week!” she reveals.

She Hydrated

She also prioritized hydration. However, she didn’t drink plain water; instead drinking water infused with minerals. “Staying hydrated with electrolytes,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Went to Bed Earlier

By setting an earlier bedtime, getting more sleep also enabled her to lose weight faster. “Prioritizing sleep is crucial for stress relief and hormone balance,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Changed Her Diet

She also made some dietary changes. “I started eating balanced meals, focusing on increasing protein to stabilize my blood sugar,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Cortisol Supporting Supplement

She maintains that taking a cortisol-supporting supplement was very helpful. “This was the game-changer that helped manage my stress levels effectively,” she says.

You Can Break the Cycle

“Within 5 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5! By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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