I use this exercise to help my clients over 50 improve their balance, posture and core strength—and it only takes 60 seconds

Having a strong core that can stabilize your body is vital at any age, but it gets more important as you get older.

These mid-body muscles protect your spine, keep your posture healthy and help with your balance. All of these things are vital if you want to move with ease and maintain your independence.

There are plenty of core exercises you can do at home, but one of my favorites is the suitcase carry, which involves picking up a heavy weight in one hand and walking for 30 seconds, then switching sides.

During the exercise, the weight will try to pull you off center. You have to switch on your core muscles to stay upright.

It’s not just me who thinks that this is a star exercise—physical therapist Dr Sean Sullivan also says it’s packed with benefits.

“It challenges grip strength, core stability, posture, balance, and walking at the same time,” says the owner of SpineScottsdale.

Here’s how to do the suitcase carry.

How to do the suitcase carry

Sets: 1-3 Time: 20-30sec

• Stand with your feet hip-width apart, with a weight on the floor to your left.
• Engage your core.
• Hinge at your hips, bend your knees, and lower down to grasp the weight in your left hand.
• Stand back up, holding the weight.
• Walk for 20 to 30 seconds, then switch hands.

Tips on how to do it better

“The biggest mistake is using so much weight that you start leaning to one side,” cautions Dr. Sullivan.

You could try using a lighter weight if you struggle to stay upright, but I have a different approach.

When I’m working with a client who’s having trouble maintaining correct form, I’ll sometimes omit the walking portion of the exercise and have them stand holding a weight with one hand. Starting this way can help build deep core strength and stability.

Once they can hold the weight properly for at least 30 seconds, I’ll reintroduce walking for a shorter timeframe, completing 10-20 seconds instead of 20-30.

If you want to make the move harder, you can pick up a heavier weight.

If you don't have access to heavier weights, you can also challenge your balance by lifting one leg and holding it for up to 10 seconds with each step.