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Experts in This Article

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But how to choose?

Should you go for cardio or strength?

You dont have to figure it all out yourself, folks.

woman sweating in the gym

orthopedic physical therapist withBrooks Rehabilitation

Dr. Behenna has narrowed the list down to five exercises meant to build strength and balance.

In addition to building strength, the exercises can also promote joint health, ormobility.

A couch can also come in handy.

Woman walking on a treadmill at the gym.

Plank

One of the most loved and hated core exercises around gets top billing in this list.

Directions:Hold your body in the top of a push-up position.

Aim to hold for 60 seconds at a time.

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orthopedic physical therapist withBrooks Rehabilitation

Form mistakes to avoid:Letting the hips either rise up or sag down too far.

You want to be in a perfectly straight line from head to foot.

Place your hands on a railing, counter, or other surface if you feel imbalanced.

Healthy female training in the gym, performing a hip thrust.

Slowly lower yourself back down, then step back up.

Repeat 10 to 15 times for three sets on each leg.

Even though youre doing the move lying down on your side, it can lead to greater walking stability.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Directions:Lie down on one side of your body.

Bend the bottom knee and keep the top knee straight.

Lift the top, straight leg in the air, keeping your heel slightly behind your hip.

Repeat 10 to 15 times, for three sets.

Youll also activate the small muscles in your feet to help create a stable base for walking.

Directions:Stand next to a counter or railing, holding on with both hands for balance only.

Rise up onto your toes, then lower back down.

Repeat 30 times, for two sets.

Form mistakes to avoid:Using the arms too much to help you lift.

The hands should only be for balance.

Make the calf muscles lift you up to truly strengthen them.

Hamstring and calf stretches

These stretches are the complement to those heel raises and step ups you just did.

Hold that stretch anywhere from 15 to 30 seconds and repeat three to five times on each leg.

To stretch your calf, stand facing a wall with both hands on the wall.

Step one foot back into a small lunge.

Hold that for 15 to 30 seconds, and repeat three to five times.

Form mistakes to avoid:Dont end your stretch too soon.

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