The Fitness Lady

The Fitness Lady Mobility, Balance & Corrective Exercises for 40+ and Beginners
https://withme.so/TheFitnessLady

Jodie & Nolan are Physio Fitness experts who bring the fun factor to fitness and show you, in detail, how to train without pain. SUBSCRIBE to our YouTube Channel now for FREE tutorials that will show you how to truly pay attention to your body and get fit without injury. ITS THE LITTLE THINGS THAT MAKE A BIG DIFFERENCE

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24/06/2026

If your balance needs work and your hips feel weak, do these three exercises every day.

24/06/2026

One simple daily exercise to build hip strength for better balance and a steadier walk, and help prevent common problems such as hip bursitis.

23/06/2026

If your balance is becoming less steady, your might be missing this ...

Your hips need to be strong when you're changing direction, stepping over obstacles and shifting your weight from one leg to the other.

Here's two simple exercises to build hip strength, stability and control in multiple ranges of movement... all things that become increasingly important as we get older.

22/06/2026

Losing your balance isn't usually the problem... recovering your balance is.

One of the key muscles that helps you stay upright when you stumble, change direction or shift your weight unexpectedly is the side of your hip. If these muscles become weak, your balance reactions can slow down and everyday movements can feel less stable.

This simple isometric hip strengthening exercise helps build strength, control and stability around the hip without needing lots of movement. It teaches the muscles to switch on and hold, which is exactly what they need to do when your body is trying to stop you from losing balance.

Strong hips don't just help with balance. They also play an important role in walking, climbing stairs, standing on one leg and maintaining stability through your pelvis and lower body.

Work at your level, focus on good control and build up gradually.

22/06/2026

Many knee, hip and lower back problems don't actually start in the knee, hip or lower back.

They start when our feet lose mobility and strength.

Our feet are full of bones, joints, muscles, ligaments and tendons, all working together to create movement, absorb force, maintain balance and adapt to the ground beneath us. It's a structure that's designed to move.

Yet we rarely exercise our feet, and instead spend hours with them confined inside shoes that limit movement and reduce the need for many of those muscles and joints to do their job.

When our feet lose mobility, they also lose strength. Then they lose function. And when our feet, the foundation of movement, are affected, the joints further up the chain are forced to compensate.

If we want healthy movement, balance and walking ability, then we need to start with the foundation... our feet.

To start improving the strength, mobility and function of your feet, you'll find plenty of foot exercises here on my page, or a structured programme called Foundations of Balance in my app.

21/06/2026

Hip strength isn't just about making bigger movements. It's about being able to control the movement.

These two floor exercises work on hip strength, stability and control. The first helps improve control of the leg as you bring it forwards to take a step. The second challenges the hip through a larger range of movement while encouraging the pelvis to stay stable.

This combination helps build strength where it matters most... not just in the muscles that move the hip, but also in the muscles that help control and support it.

When practising these exercises, focus on quality rather than quantity. Start with a smaller range of movement if needed and build gradually as your control improves.

Walking should be fluid, not robotic.If we lose some of the natural rotation through the body, walking can become less e...
21/06/2026

Walking should be fluid, not robotic.

If we lose some of the natural rotation through the body, walking can become less efficient and feel more demanding.

Yesterday I posted the video for this exercise. Scroll down one post to see the video

20/06/2026

Walking is supposed to be a fluid, full-body movement.

This simple exercise exaggerates one of the natural movement patterns of walking by rotating the upper body and pelvis in opposite directions and asking you to hold it.

Keep your walk fluid, not robotic.

19/06/2026

Most of us spend our lives walking on smooth pavements, level floors and predictable surfaces.

The problem is that real life isn't always predictable.

Uneven ground asks our feet, ankles, knees, hips and balance system to constantly adjust. Those small adjustments help maintain the coordination, reactions and stability we rely on when walking, changing direction, stepping over obstacles or recovering from a trip.

That doesn't mean you need to go searching for difficult terrain, but it is a reminder that variety matters. Different surfaces challenge our body in different ways and help us maintain the skills needed for confident, capable movement.

Walking isn't just about getting from one place to another. It's a skill that involves strength, balance, coordination and adaptability.

The more opportunities we give our body to practise those skills, the better prepared it is for the real world.

18/06/2026

Is walking starting to feel like hard work and less enjoyable?

It might be a loss of strength and movement in your lower leg and the muscle group that drives you forwards

Our feet, ankles and lower legs are the foundation of walking and balance. When they become weak, walking can start to feel heavier and more tiring and thats when our body becomes less efficient and more of the workload is pushed further up the chain to your knees, hips or lower back

Here's one simple exercise, in three ranges of movement, with an easy, medium, and challenge level. By working through multiple ranges helps build strength where it matters most, improves your power, efficiency and as a result you feel energised when you walk as it's less demanding on the rest of your body.

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