The simple exercise everyone over the age of 60 should try to reduce your risk of falls and improve your balance

Most people don't think about the effects of aging on the body until they start to notice them happening. But as the saying goes—prevention is better than cure.

A varied exercise routine that incorporates strength training is the best approach, but Pilates instructor Rebecca Dadoun says that there's one body part that most people neglect—but it’s key to maintaining your mobility as you age.

“When it comes to future-proofing your body, I like exercises that use the feet,” she tells Fit&Well.

“Footwork and balance are things I see people lacking when they come into my studio, and a lot of that starts at the feet.”

The toes might seem like an insignificant part of the body, but they can play a critical role in keeping you stable, which becomes more and more important as you get older.

Dadoun has shared a simple exercise you can do to strengthen and mobilize the toes. It only takes a couple of minutes and you can do it while sitting down, making it an ideal way to keep moving while sitting at your desk.

How to do the Mexican wave toe exercise

This exercise is called the Mexican wave because you’re mimicking the famous movement of a crowd in sports stadiums—but with your toes.

Here's how to do it:

Mexican Wave, working the toes individually. - YouTube

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• Sit or stand with your feet firmly planted on the floor, about hip-distance apart (or whatever feels more comfortable). If you're standing, you might need to start off by holding on to something for balance.
• Lift each toe individually off the ground, starting with the big toe, until all of your toes are lifted off the ground.
• Slowly place them back down in the same order you lifted them up.
• Repeat five times on each foot.

If you can’t lift each toe individually, be reassured that with practice you’ll improve.

Try to lift each individual toe off the floor, even if it's just a tiny amount.

You can also use your hands to assist you, which will improve the flexibility in your toes. However, the ultimate goal is to build strength, so try and focus on lifting them independently.

Over time, you should be able to lift them higher, and with more control. Just keep at it.

The benefits of toe-strengthening exercises as you age

“People lose dexterity in the feet, which refers to the ability to lift your big toe independently, and being able to rise up on to the toes,” says Dadoun. “This means you can lose your balance, so things like lunges become hard.”

It can also improve the way you walk, which can reduce your risk of falling.

“Having good dexterity through the foot means you can walk well, and when you’re older, it could help prevent you from tripping and falling,” says Dadoun.

And the science backs this up. A small study published in the Journal of Foot and Ankle Research in 2022, found that poor toe grip force—which is a way of measuring the strength of the toes when they’re gripping or flexing—is associated with an increased risk of falls in older adults.

Another review found that toe flexor strength contributes to better balance for people over the age of 60.

You might feel silly doing toe exercises, but they are worth it, and they don't require going to the gym or even putting on workout gear. “It feels pointless because it’s not ‘go hard or go home’ but there is a purpose,” says Daodoun.

Try to do this exercise daily, or as often as you can, to see an improvement. The routine doesn’t take long, and it could have a positive impact on the way you move now, and in the future.