Dr Kate Ella Recommends Simple Balance Exercises to Preserve Mobility in Seniors

Balance naturally declines with age due to factors such as bone density loss, muscle atrophy and reduced joint flexibility. Maintaining strength, range of motion and balance is essential for longevity and to lower the risk of falls.

Former orthopedic surgeon and health coach Dr Kate Ella advises three easy moves—pogo jumps, lunge pulses and a third unnamed exercise—to strengthen leg muscles, improve cardiovascular fitness and support bone health. She says the routine can be done in a minute while cooking or waiting for the kettle.

The World Health Organization reported about 684,000 fatal falls each year in 2021, with adults over 60 at highest risk. Regular balance training, such as the stork‑pose test, can help individuals assess and improve their stability, potentially reducing fall‑related injuries later in life.