Bianca Grande Recommends 10-Minute Routine to Cut Injury Risk in 40s and 50s
Updated
Updated · Fit and Well · Aug 23
Bianca Grande Recommends 10-Minute Routine to Cut Injury Risk in 40s and 50s
2 articles · Updated · Fit and Well · Aug 23
Summary
A 10-minute routine built around seven moves—single-leg balance, heel raises, glute bridges, dead bugs, band pull-aparts, squat holds and walking lunges—is aimed at helping people in their 40s and 50s prevent exercise-related injuries.
Grande says injuries often happen when people suddenly impose workloads their muscles, tendons, joints and bones have not gradually adapted to, especially after long breaks from running or other intense activity.
The routine targets balance, strength, stability and coordination, which can improve force tolerance, joint control and the body’s ability to react to unexpected stresses or avoid falls.
Each move is done for 30 to 60 seconds with short rests, and Grande says beginners should use a wall or sturdy support when needed rather than avoid the exercises.