At the end of autumn, 2023, I began to work on the "chair sit-to-stand" exercise described here, and was appalled to realize that my legs, otherwise quite reliable, were weak in this movement. Now, three months later, I am not only much more strong, but I can walk down stairs, walk downhill, and step off curbs with greater ease and stability. Thank you for this!
That is fantastic to hear! I'm so pleased my guidance and your work has resulted in such a noticeable improvement, that's fantastic. Keep up the great work!
Thankyou so much for saying that. I tried doing the stepping down exercise, and I can't do it at all. It's good to hear the stand to sit exercise helps with that, and your testimony gives me hope.
It is SO nice to have someone just help us seniors without a 16 minute advertisement! Thank you so much for these very helpful videos. You are meeting real needs. God bless you! ❤❤❤
Yeah but, he takes 0ver 6 minutes to show us what to do. The I fo is good but I won't k ow that til he shows me. This is a visual medium,he talks too long BEFORE showing. I lose interest. I am way over 50 and my attention span shrunk.
i am 78 years of age and the biggest mistake as you get older is not to move , people move into Bungalows and try to avoid stairs , i love walking up and down my stairs until i feel the burn in my thighs , lots when shopping try to park near the store entrance including youngsters i park at the far end of the car park and as i stroll over i watch people speeding around seeking out a spot near the entrance , i also train 4 times a week in my shed gym on a split routine ,
I spent the weekend practicing stepping down on both legs. Believe me, this video has changed my life. I just got back from shopping today and I am over the moon with confidence tackling steps and stairs. I had lost hope that my aching knees were beyond improvement. My legs are back!
The worst case of this I've seen was an old lady stepping out of a train at a station in the mountains, where the platform was in a bend creating a gap between the train and the platform. She stepped right into the gap, and almost vanished completely. Luckily we could drag her back up and without any serious injuries.
Thank you Will!! Between my dog tripping me causing a fall and a student knocking me down accidentally 10 years ago, this 65 year old is dreadfully afraid of falling!! Both falls took me to the ER and recovery time. All your videos are magic to me and so thankful for them. You truly care about us boomers!!! 💗💗💗
Mary: My internist reports that the medical research is that If a person falls and breaks after 80, the life expectancy is 6 months. This is because elders stay indoors to heal. People who go abruptly from active living to sitting around doing nothing put their lives at risk. Get a rollaider for convenience and support during icy weather. Get well practiced with it in slippery conditions. Medicare pays for one at 5 year intervals, so keep it in good condition. You get a prescription for one. You request a prescription for one with LARGE wheels. Small wheels catch in sidewalk grooves and tip over forward! You want one with hand breaks you can set to make it stay put! You want one with a seat for waiting in line and for carrying packages. You want one with an under seat basket for small items to ride without falling. You MUST have ALL desired features listed on the Rx in order to receive those. Living longer is better than vanity. In good weather, you can leave the rollaider home until you find you like it. Lifting it in and out of your car builds arm strength and reduces upper arm fat. The upper arm skin tightens up.
Oh Mary, I too have heard of rambunctious dogs making people fall. I fell after carrying too big of load and stepped off last the steps. It took months on crutches and almost lost my new job.
I'm a 74-year- qigong teacher. I spend a lot of time teaching people about their balance, center of gravity, and how to walk. The root of this is the amount of time people spend sitting in chairs and sofas. People in countries that use squat toilets don't have this problem. Those people never lose their balance. We really need to understand that we create unhealthy physical patterns with our lifestyles. People lose flexibility in their hips, and when they walk, they fall into their steps. When people think about exercise, they don't even think about functional mobility.
We learn reading, writing and arithmetic starting from grade school, but I don't remember learning anything in phys ed for keeping the hips and knees healthy throughout life. Seems like there s/b an independent phys ed panel to come up w/ some basic movements people s/ practice throughout their life to keep their hips and knees healthy among other things.
@AHD2105- wrong - I am a 63 year Australian woman of Anglo Irish ancestry - no Asian in me. I can fully squat and remain squatting until I feel like getting up, this is how I garden. When I get up it is a single fluid movement. I taught myself this in my early 20s and do this several times a day. I never bend down or over but will squat to retrieve any dropped items or shopping from the bottom shelf at the supermarket. All it takes is practise………
Just turned 80, and after tripping a couple of times, started watching these great videos. Fortunately I remain pretty strong and fairly agile and my falls resulted mostly from carelessness. Following his advice has certainly improved my awareness and safety. Many, many thanks!
At 90 years old I have noticed for a long time that going down a staircase is more difficult than going up, especially in the morning after waking up. In this case I go down backwards while holding to the ramp and the descent is very easy.
I'm 69 and in very good shape. My home has four levels. I walk 20 flights of stairs a day, at least. I have noticed in recent years I am less sure of my footing when going down the stairs and have started to pay more attention to the placement of my feet than before. I will try these exercises because I want to live in this home for a long time.
Of similar age I have noticed the same, though I lost some strength in recent years during COVID19. I’m now doing weight training! But I wonder if you also find that peripheral vision is less good than in earlier years, especially in low light, and this contributes to uncertainty where the foot should be?
I want to share another situation that I experienced, while sleeping in bed and waking during the night due to the urgent need to pee. In this semi-awake state, losing your footing and falling over just anything is easy. The remedy is to resist the strong impulse to leave the bed prematurely before fully coming to all senses. Cheers.
I have cleared the path to the bathroom of any obstacle in the way, I leave my sleepers in place next to bed and also leave a dim light on. I think all these can help as prevention 😅
He is a very good teacher. He explained clearly what we needed to know in great details. His demonstration is deliberate and I could see exactly how to do it right.
I appreciate your training us without trying to sell us equipment! Starting on the step down exercise and the slow sit TODAY. Fortunately, I can walk my dog four times a day which has been the smartest thing I’ve done. 😊. Again, thank you.
Oh thank you. I completely agree, that aggressive Hoover, dangerous lunges to reach cobwebs, water too hot or cold to clean kitchen tops, bathroom sinks etc etc...... I believe the answer is to practice putting feet up on a nice stool and reading a good book or watching a TV show on how to exercise! Any help?😅😅
Having experienced this I’d also like to add that vision plays a role in the fall as well. Having eyewear that distorts the bottom of your field of vision, or even having vision that is less than optimal can sometimes cause you to misplace your foot and result in a fall.
As a person with hypermobile joints, I have been going down stairs backwards since my 20s. You lean forward, facing upstairs, reach the foot back and contact the lower step and transfer the weight to the lower foot as you end the upper knee. It keeps me from hyperextending my knee and having my kneecap move out of place. I always hold the railing. If you fall, however, you fall UP the stairs and can control the descent more easily.
I found it easier to go down stairs backwards too. But it only works with stairs with even steps and railings. Need to be careful doing it at natural terrain which are mostly uneven and without support railings
I was convinced what I needed at over 50 was stretching exercises- yoga style. But I’ve come to realise that what I need is strengthening exercises! Many thanks for your videos.
Half the battle of stepping down is realizing that the next step is lower than expected. Misjudging changes in depth or not noticing that there is going to be a change in depth is part of the issue.
When I first got my bifocals, I hadn't been warned that they could affect my depth perception when using stairs. I fell down the stairs two separate times but fortunately didn't get hurt! Now I try to use the rails whenever I can.
Yep! I snapped my leg at the ankle doing this at Sequoia National Park! The stairs were uneven, I wasn’t paying enough attention and bam. I heard it and felt it snap like a popsicle stick. The only good thing about it is that I am overly careful now!
I never had problems or even gave this a thought. But now, that I watched this, my subconscious mind will remember and I will indeed fall, knowing that this indeed can be most dangerous. 😮
When I nursed on an orthopaedic ward in the UK we heard physios daily helping and teaching elderly patients walk after hemi arthroplasty or dynamic hip screw ops. With or without using a walking frame. 2 main things. Dont shuffle. Take proper steps. Stride out. And " Point your nose where you want to go and follow your nose. Don't point your nose at the ground or that's where you'll finish up. Plus they advised on secure footwear. No slip on slippers !
I'm 70 and happily go up (and back down) some rather large mountains as I live in the Alps. I thoroughly enjoy this and have never felt t at risk at all. As you may imagine, some of the "steps down" can be quite precipitous, too. Anyway, I've no intention of stopping anytime soon.
Summary: Eccentric muscle contractions. These happen when you are coming down from a higher level e.g. stepping down from a step. Exercise: 1. Step down slowly from a stool top and then go back up 2. Sit down on the chair slowly after getting up. Thank you for a great video.
Many thanks for the interesting & VERY helpful video. I'm a 73 years old driving instructor from Darwin, Northern Territory, Australia and have moved to South Australia to retire. As a type 2 diabetic who had a sedentary job, I found that exercising as well as a correct diet is a must - in 5 months I no longer take insulin injections (from 70 units to zero) and my doctor has now told me to stop taking gliclazide as well. I climb 100+ steps daily (always holding the handrail and with a walking stick ready to prevent falls) but muscular problems, vertigo and balance problems have made me too scared to descend - I'll leave a building via the car-park ramp rather then descending the main-door steps. Sit-to-stand has always been one of my daily exercises but it never occurred to me to sit down again slowly, so I'll modify this exercise to include that as well.
The best thing I've done since hitting my 50s is weight training. I feel younger and moving around has become so much easier , like it used to be when i was in my 20s and 30s
Deep, slow pressups with little handles; chest expander (doesn't have to be heavy sprung; kettle weights 4, 8, 12, 16 kg; as an extra but don't push yourself - wheelie to push forward as far as can flat with floor. Works well with static bicycle: ten minutes on bike, get off, do kettles, 10 on bike, dp pressups, etc. 30 minutes to 3 hours with music like The Who or Blondie. You get people thinking you move like a young teen, not a 68-year-old
Started training at 41 after losing 12 stones in 3 days under 6 months, after 9 months l was twice as strong as l had been in my twenties, luckily l didnt have any loose skin and a few stretchmarks on my arms dissapeared with the swelling of muscle l got in them l looked better bodywise than when l was a slim teenager,and was only doing 35 mins about 3 times a week, started off bench pressing only 45 lbs ( l could have done more easily but l wanted to ease into it as l knew about injuries caused by superman syndrome as in trying to show off by lifting too heavy at the start,) l ended up benchpressing 220lbs, not super heavy l know but pretty good for someone who hadnt exercised in years and l wasnt really trying that hard l didnt want too much bulk, but... I met a new girl and began leaving my exercises and out every night drinking and eating, put on 5 stone and developed high blood pressure and cholesterol, l wish I'd stuck with the weights lol 66 now and recentky had a new right hip replacement, not allowed to lift more than 40lb now, sighhhhh..
You're right, I had a terrible fall a few years ago, stepping down a kerb, my whole leg locked up, and I went down like a sack of spuds. Took me a while to recover, and the jerk locked my back up big time. I dislodged a disc and had too wait 2 years for surgery, the surgery left me in a lot if pain and i spent 6 month's in a wheelchair, then a year on crutches then 5 years withca stick. NI'm 64, and it was 9 years ago cause I gad to give up my motorcycle and my job and make sacrifices i never thought I'd have to, and I've just last week had my motorcycle MOT'd and insurance and taxed been out on her twice, Saturday & today. Did 73 miles over them 2 days, and it was amazing. That fall knocked the confidence out of me, but I'm back now. Great channel. I've subscribed and feel positive.
Glad you are back on your feet. A fall knocks off our mobility, confidence, apart from the terrible pain, ofcourse. The Doc is right. We have to be very careful.
using a chair is ideal for not only the elderly as it is so safe but also anyone recovering from a serious spinal injury as I have. I have found this exercise hugely helpful in my recovery and it is so easy to do five, six times per day for eight slow reps each time. That's less than one minute for each session which ANYone can make time for. The only equipment needed is a solid chair. Great advice here.
Thanks for this. I’m in my late 50s and recently noticed that going downstairs is slightly more difficult than it used to be. I will be doing these exercises daily from now on.
Quite right. At 45 years old, I was absentmindedly coming down the stairs to the basement, missed the last three steps, sprained my ankle pretty badly, suffered a pulmonary embolism 6 weeks later, when a tiny blood clot that had formed in my ankle moved up to my lungs. Having had a kidney stone the year before, the pain felt very similar and led me to believe I was passing a stone once again. Not feeling worried, I delayed my visit to the ER till the following day, late in the afternoon. Thank goodness, the ER doctor did the correct diagnosis and immediately put me on thrombotic. I ended up staying 5 days in the hospital, made a full recovery and am now permanently on an apixaban type blood thinner.
I’m really happy to find your videos. I’ve problem with both walking and going downstairs. I’m 75 years and I don’t think the problems will disappear without doing these exercises. I’ve been doing weights and yoga for many years and obviously that hasn’t helped. Thanks for all your good advices , can’t wait to start to include them in my exercise routine Spring greetings from Sweden
I wasn't even aware of stairs until the last couple of years ( I'm 55) now I pause and think every time I confront stairs, I'm definitely going to try these exercises
I’ve just hit 70 and I can definitely see the benefits of these exercises. I’ve ridden bikes all my life and still do, either inside on a trainer or mountain bike outside. Would the muscle groups I use be helpful in stepping down. I’ve never felt challenged with this movement.
Thank you soooo much! I had my first “old person fall” at about age 57. I was stepping off a curb. I think weak knees, muscles and wearing my brand new bifocals for the first time contributed to this. I’ve now accommodated to my bifocals. I’m definitely going to do these exercises! Thank you!
Almost 6 weeks ago I was going down a flight of 3 steps in my home, I slipped on the middle step, fell, and fractured the talus bone in my left foot. Thanks for reinforcing what I’d already known, we need a home on one level!
I fell while coming down the stairs and tore the meniscus in my knee. I have been avoiding steps since then, where ever possible. Hopefully there are other ways to maintain strength without going up and down steps.
Thank you. This is a great exercise I can see. As an ex teacher I can also recognise what a good teacher you are as well. Well presented, clear voice, great deminstrations. Will start today.
Apparently scrolling up is pretty safe. Danger comes when you scroll down. So better just be satisfied with what you can see when you arrive. If you are not immediately impressed then UA-cam will can take you somewhere else. So follow the science and keep safe! 😂
@@kumarpeirson5187 Yes, but scroll down really SLOWLY, compressing your forefinger muscle and keeping it straight. Most accidents happen when the mouse falls off your desk and hits your toes.
Thank you Will. Your Videos are SO INFORMATIVE and Accurate. I had a fall going Up our back step! fell backwards and broke my wrist, now have 2 plates. after this, twisted to flush the loo and my back went Out the pain has been Unbearable, after this my right leg kept giving away. I had two falls and ended up in hospital because of the Pain! 😢 I still can't walk by myself 😔. Seeing the Physio Now I am well enough to be taken for the appointments. Finding your VIDEOS SO ENCOURAGING. You have given me light at the end of my tunnel 🦵🌈 knowing that these Excercises Actually Work 👏👏👏❤️ I have always been Active but didn't realise how much we need to keep strengthening our muscles as we age Yes I'm over 50. Thank You Again, I check in each day for Inspiration from you as I slowly recover.
Will, you are an absolute gem! First, you have a wealth of knowledge. More importantly, you have a talent for explaining it in ways that compel me (and apparently others) to learn and take action. Thirdly- it's a pleasure to hear your accent- for these American ears😊 Thank you!
There’s a hill down the road from me, I do repeats up and down it for 30 minutes. Been doing it for years, and it has helped my balance and cardio health.
Thank you so much Will. I recently almost fell stepping out the door on my back porch. What a wake-up call! It’s a tiny step down. So I started stepping up and down the lower steps and holding on to the bannister. It’s amazing how well the body responds with continued effort. I will now add this exercise with my stool that has handles.💕
About 12 years ago I broke my ankle. It gave me such an insight into mobility and how you get about your own house etc. I suggest everyone pretends they've a broken ankle to get about your own house, it's an eye opener. And so was the physio. Now that Im over 50 I value my mobility actually more. Interesting video.... Subbed!
I fell down stairs in work a few months ago and sprained both ankles. Much better now after a short period of rest followed by light exercise and some physio. These exercises and bodyweight squats are great.
Thanks for all of your videos Will. Your straight to the point advice is great for all senior citizens. Whether one is healthy & walking or living daily using a wheel chair. May your contribution to society be rewarded ten fold.
Thank you so much for your kind words - I'm so pleased my videos are able to offer some useful guidance - it's my aim to be able to help as many people as possible!
I'd like to suggest that this can also be because stepping down requires looking down and many people of that age wear progressive glasses, these lenses make the view looking down look closer than it is.
I am retired by now, and a transplant to the US of 40+ years from a mountainous European country. In my youth, I hiked in steep mountain terrain, and found out quickly that hiking downhill on a steep mountain path was much harder on my thighs than going uphill, although that had its own challenges on my legs, too. I walked a lot as a child and youth, running to catch buses or streetcars. My love for walking and hiking has never left me, so maybe that is why my legs are still strong enough to skip down stairs - without falling, though while paying close attention to every skip since I am no longer a spring chicken! Thank you for explaining and showing how to step down safely. I will use your advice and do the exercises just in case. Never too old to change. :-)
Thanks for this. Sixty-two now, got my butt kicked by covid age 59 and have still not regained my previous strength. I need to work harder at it and looks like your channel has some good information to help me get back in stronger condition. Even when I was exercising more regularly I experienced resistance to reconditioning because of being a covid long-hauler. But these kinds of exercises are very simple and clearly develop very important muscles.
You are so right! I’m 60 years old and about ten years ago I started having problems going down stairs, hills, etc. In fact, I now plan everything around not having to go down stairs, hills, curbs, etc. I’m even petrified of stepping down onto an escalator! Thanks for the exercises and will definitely start implementing them into my workouts. 😊
Great video! This is especially good for over-weight people, because, until they can get better control of their diets and lose weight, they can strengthen their legs and glutes, as well as improve their balance. The balance is very important. I know of some very overweight people who tend to fall frequently, because once they start tipping over, it's a lot of mass / momentum to counter.
Oh yes... I remember trying to go down a steep 24" slope that felt so "impossible" and unbelievably difficult. As a kid it would have been really easy. This is such a great video to call attention to this problem. I have found the "stepping down" (for instance walking down a steep hill) to be surprisingly difficult. And then I've wondered about walking down stairs but all I do is "pray for the best." (Duh)....
I am 74 years old. The closest that I have ever come to falling going down stairs had nothing to do with muscles and everything to do with lined bifocal glasses messing up my depth perception because I didn't tilt my head forward far enough to look through the upper part of the lens.
@@akeleven I successfully moved to progressive lenses, although I was told that I am unusual; apparently a lot of people can't make the change from lined bifocals. It removed the issues I had (which usually involved going down stairs with poor lighting, as I recall) and the only 'downer' has been that I can't see straight lines anymore: if I hold up a ruler the edge looks like an arc instead of a straight line. But all the videos we see on the internet were shot with a smartphone which has a fisheye lens so nothing appears straight anymore.
That's why I don't like my bifocals when I'm walking around. And it's no wonder that the elderly fall so much if they're looking down through the magnification part of their bifocals. The ground looks blurry! I can't tilt my head forward far enough to look through the top lens. I take them off.
Thanks for the advice. I recently moved into a two-story townhouse, where I am constantly going up and down the stairs. The whole reason for moving into a two-story apartment, was to ensure I get a good workout and stay in shape. But I have noticed that I am going very slow down the stairs. So your exercises are going to help me to strengthen my legs like you said. I am 61 years old.
Iam 78 ca i do this excersise ihave started diong this iam havg e side hip pain. Thank you sir today i started watcing your vedios. May Almighty Allah bless you.
Decades ago I understood, from observing older people, that your joints will wear out with age. Whenever there is an opportunity to not take a step downward, take it. When stepping off a curb at say, a shopping plaza or street, walk where the curb inclines to flatness. You only have so many steps you'll take so save them whenever/wherever you can. Use both arms and hold onto both rails when ascending/descending stairs to reduce the weight pressure on your joints.
@@HT-PhysioI am 54. I have recently been given exercises by a NHS physio which include squats. I am doing 3 to 4 sets of 10 a day and managing fine it seems. Should I not be doing them then? I feel it is increasing my strength in general.
Since I have dyspraxia, I have always thought twice about any movement worthy of calculations. Ladders and stairs are something that I will analyse as I attempt them. It's a fact of my life for sixty years of self-determined mobility. I always value a good and sturdy bannister rail.
Thank You sir for this valuable infor. I'm 65 years young and take movements with my body very serious, especially now because I am suffering with sciatica which makes walking and bending extra challenging,I will follow your exercises.🙏God Bless you.
Following Will and trying these exercises to prepare for a long trip out west where we hope to enjoy many short mountain hikes. A fall or injury would certainly NOT add to the fun! Thanks Will!
I have a condition that affects my balance, so I've had to be very careful with downward stepping for years. I have had to hold on to a railing and/or a wall when going down stairs. Once in the past year, I was on a bus with packages and couldn't hold on to anything else. So, of course, I had a spectacular fall out of the bus. Luckily, the only injury was to my pride! 😅😅
I lost complete confidence in physiotherapists yrs ago after an over 50's descending step as per ur text book fall. Ur advice is incredulously superb! Thank you so very much
It is good to hear you tell about stepping down. I knew it was a problem and have been astounded on several occasions how difficult it is. I want to be doing these exercises to keep myself from "getting into trouble."
Really impressed with your content: thank you! The one thing I'd add for the chair exercise (no way I can stand without supporting my legs with my forearms) is if it is a light weight chair, put it against a wall - better a bump on the back of the head than a tumble if it scoots out from behind you.
I think the slips trips n falls over 50's is connected to a loss of strength and muscle mass 💪. Regular exercise throughout life and making sure the over 50's have adequate protein / Essential Amino Acids is crucial as we age...😊
Please don't label this video over-fifties. I've been a Physical Therapist for 30 years and now in my 50s....I've been working on my eccentric strength, balance and agility for my entire carrier. I'm not a 20-year-old anymore but, I think everyone can and should train like an athlete throughout their entire life to delay or completely deflect movement disabilities well past their 50s. I would have titled this video "Most dangerous movement for people in senescence." But aside from my being offended, I completely agree. Stepping down. (especially when wearing progressive corrective lenses) Walking down slopes, stepping downstairs, must be the number one risky movement where quad weakness is concerned. Thank you for your work in this area. Let's get moving everybody! Move, Move, Move!
I go down stairs backwards. Got the idea watching sailors on ships coping with steep ladders. I am adamant that every staircase, even one with just one step, should have a rail or a handle to give support to people of all ages.
Thank you, Will! This video is such a help to me for a couple of reasons. I've been wondering for some time now why it's so much easier to go upstairs than down. I have 13 stairs in my house and I'm up and down several times a day. I didn't quite understand why my confidence with going down has been so low, even after 3 years since a knee fracture. I can just sense the danger on my way down, even though I feel almost like a teenager when going up. Now I understand and, even better, I know what I can DO about it. I cant wait to begin!
😢😢😢😢 oh wow I'm so sorry I know I got dropped on my head and 2016 until somewhat mostly recovered but I'm sorry and I'm praying for your complete recovery ASAP❤
Again just found your channel and there are no coincidences! I just turned 60 🥴😂 and I have noticed for awhile now trouble with going down stairs…..and I have an active on my feet job daily😮 We all can learn!
Excellent video, Will! I’ve been binge watching since I recently discovered you. I love how thorough and clear your explanations are; and not just the “what” but the “why”. I will be sharing with family and friends. Thank you so much! 🤩🙏🏽💕
Thanks Ben for this. I ensured that we had handrails along both our sets of stairs, outside rear door to garden and along the slope off our patio. My Mrs feels much safer now and she has not fallen since I installed them.
Thanks for sharing all of this info. Two years ago I added Pilates into my movement regimen which emphasizes a lot of slower sustained (essentric) movement. I’ve been an athlete all my life so I was surprised when I found how it has immensely improved my balance, control and overall core strength. I turned 50 this year - I am actually excited about learning new ways to move for longevity and well-being 🙏🏽
You might also mention that we've been accustomed to steps and stairs of between 15 to 20 centimeters, 6 to 8 inches so we need to be particularly aware of steps of greater height. Our bodies have adjusted to the usual step heights so anything higher may come as a nasty surprise.
I knew walking downhill for me is a challenge. But I was still surprised at how difficult it was for me to take a slow step down from an 8" step. I just didn't understand the mechanics until now. I thank Dr Harlow for identifying the problem and hopefully allow me to gain more confidence going down steps. Bravo for his contribution to the tough decades ahead for seniors.
My solution to age-related balance issues is to practice balance. I hiked and skied a lot, as well as lived where walking on snow-pack and ice was a daily happening for 5 or 6 months of the year. Thus I have the muscle-memory of out-of-balance recovery that I seek to maintain with practice. I will put my pants on standing up without support as a useful balance exercise. I take care, am aware that my down-stepping ability requires more attention, but by paying attention I navigate with confidence, head held high. Time spent navigating uneven high-altitude terrain, often at some speed, has one draw-back, a sensitive right knee. My response to age-related infirmary is to challenge it. Much prevention for these age-related issues happens when a person is young and active, and that activity should challenge one's balance and situational awareness. I am now 74, almost 75.
I am 55 and have had tendinitis in my left foot for the last 3 months due to walking too much and too far. My physiotherapist recommended the step exercises for my foot which I do most days and it does seem to help. I still suffer from the pain however but it’s not severe enough to affect my mobility.
I’m in my 60’s and didn’t pay much attention to how my walking down stairs had slowed and how unsteady I felt and how cautious I have become going down the stairs, until arriving at work when I met a colleague who skipped down the stairs at speed, that made me realise how I used to do that. Going to try these exercises and hopefully turn this around thank you
At last I understand what has happened to my knee, thanks to your marvelous video! I was in the forest picking mushrooms and jumped down from quite a high ledge and ever since my knee hasn't been right. I'm starting to appreciate that I have to be more careful at the age of 68. Now I will start doing your exorcises before going walking. With thanks!
Brilliant advice, thank you. I fell going down a step 8 months ago. Broke my ankle... since then, I've been petrified of steps. You have given me a huge amount of hope through your excellent advice. 😊
I knew you were going to say that. That's the exercise that I've been doing lately. My knees are fine now, but I had some clicking, when barbell squatting, which was fixed with the step down repeats and also squeezing things between my legs (due to lack of adductor machine).
Im 57. I train crossfit hard and with serious intention. My plyo training is regular. I jump from heights, hang in ropes, stand on my head...o did i mention i just ran a spartan super? I was expecting you to say the most dangerous movement is the sitting down in the couch! As we get older we must fine tune our eating habit, we must include srength training and we must work on mobility and flexibility. Those are the keys to stay healthy and active.
After my wife's stroke, the stair stepping was the first exercise the physical therapist stressed and now I know why! Preventing a fall is super important
Thank you. I have been suggesting to my boyfriend who is nervous to go down stairs...and has a size 10 shoe...that he actually plants his feet a little sideways for each step down on a WIDE outdoor medium-low level stairway and manouever DOWN IN A DIAGONAL WAY (ALMOST SIMILAR TO A DESCENT IF CROSS COUNTRY SKIING WHEN IN A WOODED, RATHER NARROW POSITIONING OF TREES). PREVENTS TANGLING OF THE FEET aka ...skiies...not such a direct downward slope....and less scary too. I AM ALSO GLAD YOU SHOWED THE WRONG LEANING UPON MORE ONE SIDE OF KNEE...AND THEN YOU SHOWED THE PROPER EVEN WEIGHT AND LEVEL IN ORDER TO KEEP ONE'S KNEE LEVEL RESULTING IN A "BALANCED" POSITION FOR HEADING DOWN THE STAIRS. THE SEATED (NON ROLLER LEGS NOR SWIVEL CHAIR IN USE TO POSITION O N L Y USING THE LEGS. THE REASON TO KEEP ARMS AND HANDS CROSSED AGAINST THE CHEST. Come to think about my apartment's seven stair exit. I go down on the right side *which has no hand rail*...so I place my right hand at elbow length on the smooth wall coordinating with my descent (even with my profile). Coming home is easy as one can utilize the hand rail found on the right hand side😊 Thanks again to introduce this exercise to us: That step off with one foot SLOWLY is a very good suggestion while the mounted foot on the block, booster step, or stair in the home remains CENTRALLY positioned which will prevent tipping over (re the booster step or block)
Thanks for the insigtht/guidance for us old foggies.. I've always walk downhill at a fraction of my speed going up hill and haven't a clue why. I hope I can now balance out my muscles so I can go downstairs faster and with more confidence.
Brilliant! Easy and common sense exercises. Definitely during my recovery from breaking both ankles the absolute hardest thing to regain was simply the ability to walk down stairs without hesitation. I could walk up stairs with no problem but still had significant issues going down. Physio exercises were essential to regain my lost strength in that area. Now I realize that it wasn't just the ankles that needed to recover. Thanks, again.
![The BIG Magnesium MISTAKE 50%+ People Are Making! [+4 BIG SECRETS]](/img/n.gif)
At the end of autumn, 2023, I began to work on the "chair sit-to-stand" exercise described here, and was appalled to realize that my legs, otherwise quite reliable, were weak in this movement. Now, three months later, I am not only much more strong, but I can walk down stairs, walk downhill, and step off curbs with greater ease and stability. Thank you for this!
That is fantastic to hear! I'm so pleased my guidance and your work has resulted in such a noticeable improvement, that's fantastic. Keep up the great work!
Thankyou so much for saying that. I tried doing the stepping down exercise, and I can't do it at all. It's good to hear the stand to sit exercise helps with that, and your testimony gives me hope.
It is SO nice to have someone just help us seniors without a 16 minute advertisement! Thank you so much for these very helpful videos. You are meeting real needs. God bless you! ❤❤❤
He wants you to buy that book. The entire video is an advertisement.
I need a 30 something to tell me how to live in my 50s
Yeah but, he takes 0ver 6 minutes to show us what to do. The I fo is good but I won't k ow that til he shows me. This is a visual medium,he talks too long BEFORE showing. I lose interest. I am way over 50 and my attention span shrunk.
You just literally watched 12½ minute advertisement :D
BUT, the video was half way through before we saw the exercise………
Such a wonderful young man who’s so passionate helping over fifties and seniors! You are such a blessing! Thank you!
I bet he really loves his granny 😊
He's 54.
@@sharksport01 🙄 nah don’t believe you. Probably in his 30s.
He really wants you to buy that book!
Subscribe and don't forget to buy the book
i am 78 years of age and the biggest mistake as you get older is not to move , people move into Bungalows and try to avoid stairs , i love walking up and down my stairs until i feel the burn in my thighs , lots when shopping try to park near the store entrance including youngsters i park at the far end of the car park and as i stroll over i watch people speeding around seeking out a spot near the entrance , i also train 4 times a week in my shed gym on a split routine ,
Brilliant my husband in the same he loves to feel his chest full
Parking further from the entrance also reduces damage to your car .
It also reduces stress as those spots are easier to find.
@@lgjm5562that’s why I do it. A lot of overweight young people don’t
@@lgjm5562
Thanks. For all those reasons, I'll do that!
Not everyone at your age is healthy enough to run up and down stairs. I'm 68 and have hip trouble. You're one of the lucky ones.
I spent the weekend practicing stepping down on both legs. Believe me, this video has changed my life. I just got back from shopping today and I am over the moon with confidence tackling steps and stairs. I had lost hope that my aching knees were beyond improvement. My legs are back!
Wow!! Keep it up! Good health to you!
The worst case of this I've seen was an old lady stepping out of a train at a station in the mountains, where the platform was in a bend creating a gap between the train and the platform. She stepped right into the gap, and almost vanished completely. Luckily we could drag her back up and without any serious injuries.
Thank you Will!! Between my dog tripping me causing a fall and a student knocking me down accidentally 10 years ago, this 65 year old is dreadfully afraid of falling!! Both falls took me to the ER and recovery time. All your videos are magic to me and so thankful for them. You truly care about us boomers!!! 💗💗💗
Mary: My internist reports that the medical research is that If a person falls and breaks after 80, the life expectancy is 6 months.
This is because elders stay indoors to heal.
People who go abruptly from active living to sitting around doing nothing put their lives at risk.
Get a rollaider for convenience and support during icy weather. Get well practiced with it in slippery conditions. Medicare pays for one at 5 year intervals, so keep it in good condition.
You get a prescription for one. You request a prescription for one with LARGE wheels. Small wheels catch in sidewalk grooves and tip over forward! You want one with hand breaks you can set to make it stay put! You want one with a seat for waiting in line and for carrying packages. You want one with an under seat basket for small items to ride without falling.
You MUST have ALL desired features listed on the Rx in order to receive those.
Living longer is better than vanity. In good weather, you can leave the rollaider home until you find you like it.
Lifting it in and out of your car builds arm strength and reduces upper arm fat. The upper arm skin tightens up.
Oh Mary, I too have heard of rambunctious dogs making people fall. I fell after carrying too big of load and stepped off last the steps. It took months on crutches and almost lost my new job.
I'm a 74-year- qigong teacher. I spend a lot of time teaching people about their balance, center of gravity, and how to walk. The root of this is the amount of time people spend sitting in chairs and sofas. People in countries that use squat toilets don't have this problem. Those people never lose their balance. We really need to understand that we create unhealthy physical patterns with our lifestyles. People lose flexibility in their hips, and when they walk, they fall into their steps. When people think about exercise, they don't even think about functional mobility.
We learn reading, writing and arithmetic starting from grade school, but I don't remember learning anything in phys ed for keeping the hips and knees healthy throughout life. Seems like there s/b an independent phys ed panel to come up w/ some basic movements people s/ practice throughout their life to keep their hips and knees healthy among other things.
And that's why they drag the feet which makes them more prone to tripping.
Agreed but also other conditions that appear trivial like earwax buildup can affect our sense of balance or if you unlucky enough to get a virus
People simply need to stay fit with a fitness regimen and remain mobile.
@AHD2105- wrong - I am a 63 year Australian woman of Anglo Irish ancestry - no Asian in me. I can fully squat and remain squatting until I feel like getting up, this is how I garden. When I get up it is a single fluid movement. I taught myself this in my early 20s and do this several times a day. I never bend down or over but will squat to retrieve any dropped items or shopping from the bottom shelf at the supermarket. All it takes is practise………
Just turned 80, and after tripping a couple of times, started watching these great videos. Fortunately I remain pretty strong and fairly agile and my falls resulted mostly from carelessness. Following his advice has certainly improved my awareness and safety. Many, many thanks!
At 90 years old I have noticed for a long time that going down a staircase is more difficult than going up, especially in the morning after waking up. In this case I go down backwards while holding to the ramp and the descent is very easy.
I installed a ramp
Backward movements are also good for brain development and in preventing the progression of alzheimers and dementia.
Will, thank you for being such a Godsend ally to us in a most
vulnerable population !
Very helpful. Thank you.
At 90 every movement it's a bonus, think about u are lucky some 50s I know don't even bother other than up and down a settee
Yes he’s 100% correct! I fell - slipped actually- going down steps into our garage and broke my foot. It was awful. Listen to this young man!
I'm 69 and in very good shape. My home has four levels. I walk 20 flights of stairs a day, at least. I have noticed in recent years I am less sure of my footing when going down the stairs and have started to pay more attention to the placement of my feet than before. I will try these exercises because I want to live in this home for a long time.
Of similar age I have noticed the same, though I lost some strength in recent years during COVID19. I’m now doing weight training! But I wonder if you also find that peripheral vision is less good than in earlier years, especially in low light, and this contributes to uncertainty where the foot should be?
I want to share another situation that I experienced,
while sleeping in bed and waking during the night due to the urgent need to pee. In this semi-awake state, losing your footing and falling over just anything is easy. The remedy is to resist the strong impulse to leave the bed prematurely before fully coming to all senses. Cheers.
So you’re saying piss your bed? Doesn’t your feller mind that?
That’s ok, if you can hold your pee, I can’t 😾😾😾
Smashed my face doing just that!😵💫
I have cleared the path to the bathroom of any obstacle in the way, I leave my sleepers in place next to bed and also leave a dim light on. I think all these can help as prevention 😅
@@marceqteje55. Yes! I use a sleep mask so night lights don’t hinder a good nights sleep at all and no jarring bright light when I get out of bed.
He is a very good teacher. He explained clearly what we needed to know in great details. His demonstration is deliberate and I could see exactly how to do it right.
I appreciate your training us without trying to sell us equipment! Starting on the step down exercise and the slow sit TODAY. Fortunately, I can walk my dog four times a day which has been the smartest thing I’ve done. 😊. Again, thank you.
Thank you so much
Please tell me the most dangerous movement is housework, I've been looking for a good reason not to do it lol 😂
Oh thank you. I completely agree, that aggressive Hoover, dangerous lunges to reach cobwebs, water too hot or cold to clean kitchen tops, bathroom sinks etc etc......
I believe the answer is to practice putting feet up on a nice stool and reading a good book or watching a TV show on how to exercise!
Any help?😅😅
Hahaha love it❤
It’s any twisting or turning or forward movement!
Lol.
@Jan Wallace, correct! In retirement I’m spending my time sewing while thinking about housework and I’m in the best condition of my life…mentally! 😂
Having experienced this I’d also like to add that vision plays a role in the fall as well. Having eyewear that distorts the bottom of your field of vision, or even having vision that is less than optimal can sometimes cause you to misplace your foot and result in a fall.
Yes!
Varifocal and bifocal glasses are the cause of many accidents because depth of steps, slopes are distorted.
Agree completely. That has been the cause of most of my near falls down stairs.
I have had 1 cataract op and am waiting for the other. Have noticed I need to take more care on steps.
That's why I don't wear bifocals and especially not the progressive one. Nope! No Way! I just take off the specs to read or be on the computer.
As a person with hypermobile joints, I have been going down stairs backwards since my 20s. You lean forward, facing upstairs, reach the foot back and contact the lower step and transfer the weight to the lower foot as you end the upper knee. It keeps me from hyperextending my knee and having my kneecap move out of place. I always hold the railing. If you fall, however, you fall UP the stairs and can control the descent more easily.
Ah, great tips! Tq
I found it easier to go down stairs backwards too. But it only works with stairs with even steps and railings. Need to be careful doing it at natural terrain which are mostly uneven and without support railings
People don't look at you weird? I mean on ladders we do that. We go backwards, so it's interesting that we are supposed to do stairs the same way.
Get yourself a stick👍
Marfan's Syndrome?
I was convinced what I needed at over 50 was stretching exercises- yoga style. But I’ve come to realise that what I need is strengthening exercises!
Many thanks for your videos.
For..all..vvv..God.jesus..bless..u
Half the battle of stepping down is realizing that the next step is lower than expected. Misjudging changes in depth or not noticing that there is going to be a change in depth is part of the issue.
... especially if you have reading glasses on
@@diandenmark 😄
When I first got my bifocals, I hadn't been warned that they could affect my depth perception when using stairs. I fell down the stairs two separate times but fortunately didn't get hurt! Now I try to use the rails whenever I can.
Yep! I snapped my leg at the ankle doing this at Sequoia National Park! The stairs were uneven, I wasn’t paying enough attention and bam. I heard it and felt it snap like a popsicle stick. The only good thing about it is that I am overly careful now!
@@jphwifeOuch.... I felt that. I'm glad you're better, more aware, and sharing your awareness. Thank you.
I never had problems or even gave this a thought. But now, that I watched this, my subconscious mind will remember and I will indeed fall, knowing that this indeed can be most dangerous. 😮
When I nursed on an orthopaedic ward in the UK we heard physios daily helping and teaching elderly patients walk after hemi arthroplasty or dynamic hip screw ops. With or without using a walking frame. 2 main things. Dont shuffle. Take proper steps. Stride out. And " Point your nose where you want to go and follow your nose. Don't point your nose at the ground or that's where you'll finish up. Plus they advised on secure footwear. No slip on slippers !
Will, all I can say, is that you are fantastic. Thankyou so much for helping us oldies!
I'm 70 and happily go up (and back down) some rather large mountains as I live in the Alps. I thoroughly enjoy this and have never felt t at risk at all. As you may imagine, some of the "steps down" can be quite precipitous, too. Anyway, I've no intention of stopping anytime soon.
Sounds like your environment is helping you as you age 👏 ❤
Good for you not everyone is that blessed
@@StephenSmith-ge1qfso Steve you enjoy gloating and bragging I see
I lived in the Alps for nine years. The natural beauty is a real stimulant for exercise. I was never fitter than during my time there. Enjoy!
Summary:
Eccentric muscle contractions.
These happen when you are coming down from a higher level e.g. stepping down from a step.
Exercise:
1. Step down slowly from a stool top and then go back up
2. Sit down on the chair slowly after getting up.
Thank you for a great video.
Two of my worst falls were stepping down. So simple but important, thank you.
To those who hate waiting, it’s “stepping down”. At 1:40
Thanks
Thanks. Being over fifty, I have no patience for all the yada yada yada, just get to the point.
Thank God !
Cheers 😊
Thank you- the Brits have a knack of over writing too.
Many thanks for the interesting & VERY helpful video.
I'm a 73 years old driving instructor from Darwin, Northern Territory, Australia and have moved to South Australia to retire.
As a type 2 diabetic who had a sedentary job, I found that exercising as well as a correct diet is a must - in 5 months I no longer take insulin injections (from 70 units to zero) and my doctor has now told me to stop taking gliclazide as well.
I climb 100+ steps daily (always holding the handrail and with a walking stick ready to prevent falls) but muscular problems, vertigo and balance problems have made me too scared to descend - I'll leave a building via the car-park ramp rather then descending the main-door steps.
Sit-to-stand has always been one of my daily exercises but it never occurred to me to sit down again slowly, so I'll modify this exercise to include that as well.
❤️🤗🇦🇺
The best thing I've done since hitting my 50s is weight training. I feel younger and moving around has become so much easier , like it used to be when i was in my 20s and 30s
Deep, slow pressups with little handles; chest expander (doesn't have to be heavy sprung; kettle weights 4, 8, 12, 16 kg; as an extra but don't push yourself - wheelie to push forward as far as can flat with floor. Works well with static bicycle: ten minutes on bike, get off, do kettles, 10 on bike, dp pressups, etc. 30 minutes to 3 hours with music like The Who or Blondie. You get people thinking you move like a young teen, not a 68-year-old
Strength training is the best thing in my life that's not a living person...😂
5:04 @@Buzz_Kill71
Started training at 41 after losing 12 stones in 3 days under 6 months, after 9 months l was twice as strong as l had been in my twenties, luckily l didnt have any loose skin and a few stretchmarks on my arms dissapeared with the swelling of muscle l got in them l looked better bodywise than when l was a slim teenager,and was only doing 35 mins about 3 times a week, started off bench pressing only 45 lbs ( l could have done more easily but l wanted to ease into it as l knew about injuries caused by superman syndrome as in trying to show off by lifting too heavy at the start,) l ended up benchpressing 220lbs, not super heavy l know but pretty good for someone who hadnt exercised in years and l wasnt really trying that hard l didnt want too much bulk, but... I met a new girl and began leaving my exercises and out every night drinking and eating, put on 5 stone and developed high blood pressure and cholesterol, l wish I'd stuck with the weights lol 66 now and recentky had a new right hip replacement, not allowed to lift more than 40lb now, sighhhhh..
I believe you just saved my life. I've had 2 major falls going down stairs. And I work out 45 minutes every day! But not eccentric movements. ❤
Recently stepping out of my car, I almost went flying….not good foot gear surly didn’t help, lesson learned.
You're right, I had a terrible fall a few years ago, stepping down a kerb, my whole leg locked up, and I went down like a sack of spuds. Took me a while to recover, and the jerk locked my back up big time. I dislodged a disc and had too wait 2 years for surgery, the surgery left me in a lot if pain and i spent 6 month's in a wheelchair, then a year on crutches then 5 years withca stick. NI'm 64, and it was 9 years ago cause I gad to give up my motorcycle and my job and make sacrifices i never thought I'd have to, and I've just last week had my motorcycle MOT'd and insurance and taxed been out on her twice, Saturday & today. Did 73 miles over them 2 days, and it was amazing. That fall knocked the confidence out of me, but I'm back now. Great channel. I've subscribed and feel positive.
Omg what an ordeal!
Wow such a long recovery, glad to hear you are doing so much better and back on your bike… 🌸
You are so strong to go through all that and I’m happy for you that you’re back in the wind.❤️💨🏍️
Glad you are back on your feet. A fall knocks off our mobility, confidence, apart from the terrible pain, ofcourse. The Doc is right. We have to be very careful.
using a chair is ideal for not only the elderly as it is so safe but also anyone recovering from a serious spinal injury as I have. I have found this exercise hugely helpful in my recovery and it is so easy to do five, six times per day for eight slow reps each time. That's less than one minute for each session which ANYone can make time for.
The only equipment needed is a solid chair. Great advice here.
Thanks for this. I’m in my late 50s and recently noticed that going downstairs is slightly more difficult than it used to be. I will be doing these exercises daily from now on.
Quite right. At 45 years old, I was absentmindedly coming down the stairs to the basement, missed the last three steps, sprained my ankle pretty badly, suffered a pulmonary embolism 6 weeks later, when a tiny blood clot that had formed in my ankle moved up to my lungs. Having had a kidney stone the year before, the pain felt very similar and led me to believe I was passing a stone once again. Not feeling worried, I delayed my visit to the ER till the following day, late in the afternoon. Thank goodness, the ER doctor did the correct diagnosis and immediately put me on thrombotic. I ended up staying 5 days in the hospital, made a full recovery and am now permanently on an apixaban type blood thinner.
You should change your user name to Calamity James 😂
Now that you are on blood thinners... For heavens sake... Don't fall 🤢
I’m really happy to find your videos. I’ve problem with both walking and going downstairs. I’m 75 years and I don’t think the problems will disappear without doing these exercises. I’ve been doing weights and yoga for many years and obviously that hasn’t helped. Thanks for all your good advices , can’t wait to start to include them in my exercise routine
Spring greetings from Sweden
❤️🇸🇪❤️
I wasn't even aware of stairs until the last couple of years ( I'm 55) now I pause and think every time I confront stairs, I'm definitely going to try these exercises
I’ve just hit 70 and I can definitely see the benefits of these exercises. I’ve ridden bikes all my life and still do, either inside on a trainer or mountain bike outside. Would the muscle groups I use be helpful in stepping down. I’ve never felt challenged with this movement.
A problem I have is a lot of steps are narrow and I have big fit. A recipe for additional problems going down stairs.
Thank you soooo much! I had my first “old person fall” at about age 57. I was stepping off a curb. I think weak knees, muscles and wearing my brand new bifocals for the first time contributed to this. I’ve now accommodated to my bifocals. I’m definitely going to do these exercises! Thank you!
Almost 6 weeks ago I was going down a flight of 3 steps in my home, I slipped on the middle step, fell, and fractured the talus bone in my left foot. Thanks for reinforcing what I’d already known, we need a home on one level!
Actually, my friend moved to a one level home and she said she has lost strength to walk up and down stairs. From Colorado, USA.😊
I fell while coming down the stairs and tore the meniscus in my knee.
I have been avoiding steps since then, where ever possible.
Hopefully there are other ways to maintain strength without going up and down steps.
Absolutely
Thank you. This is a great exercise I can see. As an ex teacher I can also recognise what a good teacher you are as well. Well presented, clear voice, great deminstrations. Will start today.
The most dangerous movement is scrolling up and down UA-cam
Apparently scrolling up is pretty safe. Danger comes when you scroll down.
So better just be satisfied with what you can see when you arrive. If you are not immediately impressed then UA-cam will can take you somewhere else.
So follow the science and keep safe! 😂
@@kumarpeirson5187 Yes, but scroll down really SLOWLY, compressing your forefinger muscle and keeping it straight. Most accidents happen when the mouse falls off your desk and hits your toes.
D'oh! 😳
😂
😂😂😂
Thank you Will. Your Videos are SO INFORMATIVE and Accurate. I had a fall going Up our back step! fell backwards and broke my wrist, now have 2 plates. after this, twisted to flush the loo and my back went Out the pain has been Unbearable, after this my right leg kept giving away. I had two falls and ended up in hospital because of the Pain! 😢 I still can't walk by myself 😔. Seeing the Physio Now I am well enough to be taken for the appointments. Finding your VIDEOS SO ENCOURAGING. You have given me light at the end of my tunnel 🦵🌈 knowing that these Excercises Actually Work 👏👏👏❤️
I have always been Active but didn't realise how much we need to keep strengthening our muscles as we age Yes I'm over 50. Thank You Again, I check in each day for Inspiration from you as I slowly recover.
Wonderful. Thank you. That first exercise you make look easier than it is! I think it's the slow speed that really adds to the challenge.
Will, you are an absolute gem! First, you have a wealth of knowledge. More importantly, you have a talent for explaining it in ways that compel me (and apparently others) to learn and take action. Thirdly- it's a pleasure to hear your accent- for these American ears😊
Thank you!
Last but not least sympatic & not bad-looking.
Ach Monica... He's a good looking English laddie. 😊🏴
There’s a hill down the road from me, I do repeats up and down it for 30 minutes. Been doing it for years, and it has helped my balance and cardio health.
That's a great idea. I have nice steep hill I can do that with on my morning walk. Great hint, thanks!
Thank you so much Will. I recently almost fell stepping out the door on my back porch. What a wake-up call! It’s a tiny step down. So I started stepping up and down the lower steps and holding on to the bannister. It’s amazing how well the body responds with continued effort. I will now add this exercise with my stool that has handles.💕
Hope I can do at least one of these. Thank you for your careful demonstrations, and for caring about those of us who are a little older. Very helpful.
About 12 years ago I broke my ankle. It gave me such an insight into mobility and how you get about your own house etc. I suggest everyone pretends they've a broken ankle to get about your own house, it's an eye opener. And so was the physio. Now that Im over 50 I value my mobility actually more. Interesting video.... Subbed!
I fell down stairs in work a few months ago and sprained both ankles. Much better now after a short period of rest followed by light exercise and some physio. These exercises and bodyweight squats are great.
Thanks for all of your videos Will. Your straight to the point advice is great for all senior citizens. Whether one is healthy & walking or living daily using a wheel chair. May your contribution to society be rewarded ten fold.
Thank you so much for your kind words - I'm so pleased my videos are able to offer some useful guidance - it's my aim to be able to help as many people as possible!
I'd like to suggest that this can also be because stepping down requires looking down and many people of that age wear progressive glasses, these lenses make the view looking down look closer than it is.
I am retired by now, and a transplant to the US of 40+ years from a mountainous European country. In my youth, I hiked in steep mountain terrain, and found out quickly that hiking downhill on a steep mountain path was much harder on my thighs than going uphill, although that had its own challenges on my legs, too. I walked a lot as a child and youth, running to catch buses or streetcars. My love for walking and hiking has never left me, so maybe that is why my legs are still strong enough to skip down stairs - without falling, though while paying close attention to every skip since I am no longer a spring chicken!
Thank you for explaining and showing how to step down safely. I will use your advice and do the exercises just in case. Never too old to change. :-)
Great to hear you've never lost your love for walking - I'm pleased my video can help you to protect that love :)
Thanks for this. Sixty-two now, got my butt kicked by covid age 59 and have still not regained my previous strength. I need to work harder at it and looks like your channel has some good information to help me get back in stronger condition. Even when I was exercising more regularly I experienced resistance to reconditioning because of being a covid long-hauler. But these kinds of exercises are very simple and clearly develop very important muscles.
Best wishes for your full recovery!
I'm 62 it got me twice kicked my ass messed up my visions and I have a lot more joint and muscle pain I'm unvaxxed and still have no regrets
@@johnmitchell8925 Something has affected your ability to use correct English expression. Is it stupidity or laziness?
😊
I have long covid and have been able to slowly improve by learning physio exercises off my phone hope you are better soon
You are so right! I’m 60 years old and about ten years ago I started having problems going down stairs, hills, etc. In fact, I now plan everything around not having to go down stairs, hills, curbs, etc. I’m even petrified of stepping down onto an escalator! Thanks for the exercises and will definitely start implementing them into my workouts. 😊
Great video! This is especially good for over-weight people, because, until they can get better control of their diets and lose weight, they can strengthen their legs and glutes, as well as improve their balance. The balance is very important. I know of some very overweight people who tend to fall frequently, because once they start tipping over, it's a lot of mass / momentum to counter.
Oh yes... I remember trying to go down a steep 24" slope that felt so "impossible" and unbelievably difficult. As a kid it would have been really easy. This is such a great video to call attention to this problem. I have found the "stepping down" (for instance walking down a steep hill) to be surprisingly difficult. And then I've wondered about walking down stairs but all I do is "pray for the best." (Duh)....
Fit a lift and avoid the stairs. A lift is good for bringing down the laundry and suitcases or even a hoover.
Very useful video. Will def start doing these exercises.
I am 74 years old. The closest that I have ever come to falling going down stairs had nothing to do with muscles and everything to do with lined bifocal glasses messing up my depth perception because I didn't tilt my head forward far enough to look through the upper part of the lens.
I think bifocals are definite hazard. Considered trying to eliminate them but what to do without them.
@@akeleven I successfully moved to progressive lenses, although I was told that I am unusual; apparently a lot of people can't make the change from lined bifocals. It removed the issues I had (which usually involved going down stairs with poor lighting, as I recall) and the only 'downer' has been that I can't see straight lines anymore: if I hold up a ruler the edge looks like an arc instead of a straight line. But all the videos we see on the internet were shot with a smartphone which has a fisheye lens so nothing appears straight anymore.
That's why I don't like my bifocals when I'm walking around. And it's no wonder that the elderly fall so much if they're looking down through the magnification part of their bifocals. The ground looks blurry! I can't tilt my head forward far enough to look through the top lens. I take them off.
Thanks for the advice. I recently moved into a two-story townhouse, where I am constantly going up and down the stairs. The whole reason for moving into a two-story apartment, was to ensure I get a good workout and stay in shape. But I have noticed that I am going very slow down the stairs. So your exercises are going to help me to strengthen my legs like you said. I am 61 years old.
Another great advice. Easy to practice. I found that my knees protest a bit. At 82 I am looking forward the next video.
Iam 78 ca i do this excersise ihave started diong this iam havg e side hip pain. Thank you sir today i started watcing your vedios. May Almighty Allah bless you.
Another tip is to engage your core while going down a step. It makes balancing and stability much easier
Decades ago I understood, from observing older people, that your joints will wear out with age. Whenever there is an opportunity to not take a step downward, take it. When stepping off a curb at say, a shopping plaza or street, walk where the curb inclines to flatness. You only have so many steps you'll take so save them whenever/wherever you can. Use both arms and hold onto both rails when ascending/descending stairs to reduce the weight pressure on your joints.
Your videos are so helpful. Thanks for sharing Dr Will. Well done! 🙏🏼😇
Glad you like them!
He's not a doctor
@@HT-PhysioI am 54. I have recently been given exercises by a NHS physio which include squats. I am doing 3 to 4 sets of 10 a day and managing fine it seems. Should I not be doing them then? I feel it is increasing my strength in general.
Since I have dyspraxia, I have always thought twice about any movement worthy of calculations. Ladders and stairs are something that I will analyse as I attempt them. It's a fact of my life for sixty years of self-determined mobility. I always value a good and sturdy bannister rail.
Thank You sir for this valuable infor. I'm 65 years young and take movements with my body very serious, especially now because I am suffering with sciatica which makes walking and bending extra challenging,I will follow your exercises.🙏God Bless you.
Following Will and trying these exercises to prepare for a long trip out west where we hope to enjoy many short mountain hikes. A fall or injury would certainly NOT add to the fun! Thanks Will!
Absolutely - you want to avoid injuries at all costs! Prevention is key :)
I have a condition that affects my balance, so I've had to be very careful with downward stepping for years. I have had to hold on to a railing and/or a wall when going down stairs. Once in the past year, I was on a bus with packages and couldn't hold on to anything else. So, of course, I had a spectacular fall out of the bus. Luckily, the only injury was to my pride! 😅😅
I lost complete confidence in physiotherapists yrs ago after an over 50's descending step as per ur text book fall. Ur advice is incredulously superb! Thank you so very much
It is good to hear you tell about stepping down. I knew it was a problem and have been astounded on several occasions how difficult it is. I want to be doing these exercises to keep myself from "getting into trouble."
Really impressed with your content: thank you! The one thing I'd add for the chair exercise (no way I can stand without supporting my legs with my forearms) is if it is a light weight chair, put it against a wall - better a bump on the back of the head than a tumble if it scoots out from behind you.
I think the slips trips n falls over 50's is connected to a loss of strength and muscle mass 💪. Regular exercise throughout life and making sure the over 50's have adequate protein / Essential Amino Acids is crucial as we age...😊
Please don't label this video over-fifties. I've been a Physical Therapist for 30 years and now in my 50s....I've been working on my eccentric strength, balance and agility for my entire carrier. I'm not a 20-year-old anymore but, I think everyone can and should train like an athlete throughout their entire life to delay or completely deflect movement disabilities well past their 50s. I would have titled this video "Most dangerous movement for people in senescence." But aside from my being offended, I completely agree. Stepping down. (especially when wearing progressive corrective lenses) Walking down slopes, stepping downstairs, must be the number one risky movement where quad weakness is concerned. Thank you for your work in this area. Let's get moving everybody! Move, Move, Move!
I go down stairs backwards. Got the idea watching sailors on ships coping with steep ladders. I am adamant that every staircase, even one with just one step, should have a rail or a handle to give support to people of all ages.
Thank you, Will! This video is such a help to me for a couple of reasons. I've been wondering for some time now why it's so much easier to go upstairs than down. I have 13 stairs in my house and I'm up and down several times a day. I didn't quite understand why my confidence with going down has been so low, even after 3 years since a knee fracture. I can just sense the danger on my way down, even though I feel almost like a teenager when going up. Now I understand and, even better, I know what I can DO about it. I cant wait to begin!
I’m still recovering from a brain injury 12 years ago, this seems like it can help me, thank you.
👍🏻❤️🙌
😢😢😢😢 oh wow I'm so sorry I know I got dropped on my head and 2016 until somewhat mostly recovered but I'm sorry and I'm praying for your complete recovery ASAP❤
This is good stuff. I appreciate your balance info, as well.
Love the the sit stand! This can be practiced all during the day while working on the computer.👏🏻
Again just found your channel and there are no coincidences!
I just turned 60 🥴😂 and I have noticed for awhile now trouble with going down stairs…..and I have an active on my feet job daily😮
We all can learn!
This is an excellent video - I'm saving it to a play list because I really need to start a home exercise programme that keeps me functional.
This guy looks young but he has a lot of knowledge, wisdom and smartness. I've already watched two videos of him talking and it is truly genuine
Excellent video, Will! I’ve been binge watching since I recently discovered you. I love how thorough and clear your explanations are; and not just the “what” but the “why”. I will be sharing with family and friends. Thank you so much! 🤩🙏🏽💕
Thanks Ben for this. I ensured that we had handrails along both our sets of stairs, outside rear door to garden and along the slope off our patio. My Mrs feels much safer now and she has not fallen since I installed them.
Thanks for sharing all of this info. Two years ago I added Pilates into my movement regimen which emphasizes a lot of slower sustained (essentric) movement. I’ve been an athlete all my life so I was surprised when I found how it has immensely improved my balance, control and overall core strength. I turned 50 this year - I am actually excited about learning new ways to move for longevity and well-being 🙏🏽
This channel is a must for older people. I am so pleased to have found it.
Fantastic to have exercises targeted for this age group. Thank you!
That is impossible step with hernia rip rip
You might also mention that we've been accustomed to steps and stairs of between 15 to 20 centimeters, 6 to 8 inches so we need to be particularly aware of steps of greater height. Our bodies have adjusted to the usual step heights so anything higher may come as a nasty surprise.
You are the best! Thanks your teaching.
Hip, Hip, Harlow - thanks for explicating the hazards of the Cobra, often recommended by other 'experts' as a tonic for those with stenosis.
I knew walking downhill for me is a challenge. But I was still surprised at how difficult it was for me to take a slow step down from an 8" step. I just didn't understand the mechanics until now. I thank Dr Harlow for identifying the problem and hopefully allow me to gain more confidence going down steps. Bravo for his contribution to the tough decades ahead for seniors.
My solution to age-related balance issues is to practice balance. I hiked and skied a lot, as well as lived where walking on snow-pack and ice was a daily happening for 5 or 6 months of the year. Thus I have the muscle-memory of out-of-balance recovery that I seek to maintain with practice.
I will put my pants on standing up without support as a useful balance exercise. I take care, am aware that my down-stepping ability requires more attention, but by paying attention I navigate with confidence, head held high.
Time spent navigating uneven high-altitude terrain, often at some speed, has one draw-back, a sensitive right knee.
My response to age-related infirmary is to challenge it. Much prevention for these age-related issues happens when a person is young and active, and that activity should challenge one's balance and situational awareness.
I am now 74, almost 75.
I am 55 and have had tendinitis in my left foot for the last 3 months due to walking too much and too far. My physiotherapist recommended the step exercises for my foot which I do most days and it does seem to help. I still suffer from the pain however but it’s not severe enough to affect my mobility.
I’m in my 60’s and didn’t pay much attention to how my walking down stairs had slowed and how unsteady I felt and how cautious I have become going down the stairs, until arriving at work when I met a colleague who skipped down the stairs at speed, that made me realise how I used to do that.
Going to try these exercises and hopefully turn this around thank you
At last I understand what has happened to my knee, thanks to your marvelous video! I was in the forest picking mushrooms and jumped down from quite a high ledge and ever since my knee hasn't been right. I'm starting to appreciate that I have to be more careful at the age of 68. Now I will start doing your exorcises before going walking. With thanks!
Brilliant advice, thank you. I fell going down a step 8 months ago. Broke my ankle... since then, I've been petrified of steps. You have given me a huge amount of hope through your excellent advice. 😊
I knew you were going to say that. That's the exercise that I've been doing lately. My knees are fine now, but I had some clicking, when barbell squatting, which was fixed with the step down repeats and also squeezing things between my legs (due to lack of adductor machine).
Im 57. I train crossfit hard and with serious intention. My plyo training is regular. I jump from heights, hang in ropes, stand on my head...o did i mention i just ran a spartan super? I was expecting you to say the most dangerous movement is the sitting down in the couch! As we get older we must fine tune our eating habit, we must include srength training and we must work on mobility and flexibility. Those are the keys to stay healthy and active.
Bingo!!!
After my wife's stroke, the stair stepping was the first exercise the physical therapist stressed and now I know why! Preventing a fall is super important
Thank you. I have been suggesting to my boyfriend who is nervous to go down stairs...and has a size 10 shoe...that he actually plants his feet a little sideways for each step down on a WIDE outdoor medium-low level stairway and manouever DOWN IN A DIAGONAL WAY (ALMOST SIMILAR TO A DESCENT IF CROSS COUNTRY SKIING WHEN IN A WOODED, RATHER NARROW POSITIONING OF TREES). PREVENTS TANGLING OF THE FEET aka ...skiies...not such a direct downward slope....and less scary too.
I AM ALSO GLAD YOU SHOWED THE WRONG LEANING UPON MORE ONE SIDE OF KNEE...AND THEN YOU SHOWED THE PROPER EVEN WEIGHT AND LEVEL IN ORDER TO KEEP ONE'S KNEE LEVEL RESULTING IN A "BALANCED" POSITION FOR HEADING DOWN THE STAIRS.
THE SEATED (NON ROLLER LEGS NOR SWIVEL CHAIR IN USE TO POSITION O N L Y USING THE LEGS. THE REASON TO KEEP ARMS AND HANDS CROSSED AGAINST THE CHEST. Come to think about my apartment's seven stair exit. I go down on the right side *which has no hand rail*...so I place my right hand at elbow length on the smooth wall coordinating with my descent (even with my profile). Coming home is easy as one can utilize the hand rail found on the right hand side😊 Thanks again to introduce this exercise to us: That step off with one foot SLOWLY is a very good suggestion while the mounted foot on the block, booster step, or stair in the home remains CENTRALLY positioned which will prevent tipping over (re the booster step or block)
Thanks for the insigtht/guidance for us old foggies.. I've always walk downhill at a fraction of my speed going up hill and haven't a clue why. I hope I can now balance out my muscles so I can go downstairs faster and with more confidence.
Brilliant! Easy and common sense exercises. Definitely during my recovery from breaking both ankles the absolute hardest thing to regain was simply the ability to walk down stairs without hesitation. I could walk up stairs with no problem but still had significant issues going down. Physio exercises were essential to regain my lost strength in that area. Now I realize that it wasn't just the ankles that needed to recover. Thanks, again.