Read Time: 2 minutes

First of all, thank you to everyone who took last week's poll!

I asked what you'd like me to cover next, and building strength, balance, and preventing falls was the clear winner. I appreciate everyone who vote. It helps me write about the topics that matter most to you.

So let's dive in.

Think about how many times you got up off the floor as a kid.

Playing with friends. Picking up toys. Gardening. Crawling under tables.

Now think about the last time you intentionally got down on the floor.

For many adults, it's been months or even years.

The ability to get down to the floor and back up isn't just convenient. It's one of the best signs that you're staying strong, mobile, and independent.

Many people think preventing falls is all about balance.

Balance is important, but strength is what allows you to catch yourself when you trip, climb stairs, carry groceries, or stand up after kneeling in the garden.

Getting on and off the floor requires strength in your legs and hips, mobility in several joints, coordination, and confidence in your movement. If you stop doing it altogether, those abilities slowly fade.

The good news? They can usually be improved with practice.

Without using furniture, can you:

If you can, great! Try doing it a few times each week.

If you can't, don't worry. That's exactly why we practice.

Sit in a sturdy chair. Stand up without using your hands if possible, then sit back down slowly.

Goal: 10–15 repetitions.

From standing, lower one knee to the ground. Return to standing. Alternate which leg leads.

Goal: 5 repetitions per side.

Practice getting down to the floor and back up using whatever technique feels safest. Use a chair or countertop nearby if needed.

Goal: 3–5 repetitions.

We lose many abilities simply because we stop practicing them.

Spending just a few minutes each week getting down to the floor and back up can help maintain the strength, mobility, and confidence you'll rely on for years to come.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.