Getting up from the floor.
It sounds simple â but for many people over 50, itâs anything but.
If getting up feels like a struggle, or if you need to grab furniture for support, itâs often an early warning sign of declining strength, balance, or joint mobility.
But the good news is itâs very possible to improve â often in just a few weeks â with the right exercises.
Focus on building strength in your hips, legs, and core, and youâll not only find it easier to get off the floor, but walking, climbing stairs, and avoiding falls will feel easier too.
Itâs never too late to work on this.
(Search my name and "getting off the floor" for some videos that will help!)
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Quick Announcement for Three-Tip Friday Subscribers:
You might find 3TF lands in your inbox at funny times â or even a few days late â in the next couple of weeks.
This is because we're in the process of changing our IT systems. I won't bore you with the details but I can assure you... it's been an experience.
Big apologies for the inconvenience if you were expecting it on Friday and it arrived late!
**If you were expecting it but it never came, reach out to will@ht-physio.co.uk and we'll sort it for you.**
(P.S. Zeus demonstrating exactly what I feel like doing when dealing with IT problems!)
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The benefits of resistance training for people over 50 are simply too great to ignore.
Itâs my mission to get more people involved in this incredible form of exercise.
It doesnât need to be scary or intimidating. Just 20 minutes, 2-3 times a week is enough.
Share this post with someone who needs to hear about the benefits they could discover with a simple resistance training practice đ
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Had a wonderful time this weekend visiting Ely Cathedral â where my wife and I were lucky enough to get married just over a year ago!
It is one of the most stunning Cathedrals in the country and we feel so blessed to have had it as the venue for our service. It is wonderful to be able to go back and relive the happy memories every so often.
If you ever get chance to visit... do it!
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Most people over 50 donât need more pills.
They need more purposeful movement. đ âĄď¸ đŚľ
Weâve been sold the idea that medication is the only answer to stiff joints, back pain, or balance issues.
But when you start moving in the right ways â safely, consistently, and with guidance â you unlock strength, confidence, and independence that no prescription can give you.
This isnât about going to the gym or doing anything extreme. Itâs about daily habits that keep your body doing what you love â whether thatâs walking the dog, gardening, or playing with the grandkids.
Medication has its place. But donât underestimate the power of a strength and mobility practice.
Do you agree? đ¤
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If you want strong glutes, doing lots of your usual squats might NOT be the answer. â
Most people are âquad dominantâ â meaning their quads do most of the work, especially during squats.
To fix, try adding a resistance band around your knees to activate the glutes better. â
This is a great option for people who want to strengthen their glutes but don't always feel squats working in the "right" places.
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Iâll admit it â Iâm not very good at stopping.
If you left me to it, Iâd happily work seven days a week. Not because I have to, but because I love what I do. Helping people move better, filming videos, answering questions⌠itâs addictive in the best way.
But the body â and the mind â canât go full steam forever. Just like a muscle needs rest between workouts to get stronger, we need moments away from our âeverydayâ to come back sharper.
Thatâs why today, I made myself take the afternoon out of the office. No patients. No camera. No inbox. Just fresh air, a bit of space, and the kind of stillness thatâs easy to avoid when youâre caught up in helping others.
Slowing down every now and then isnât a weakness. Itâs an investment. Because the better I look after myself, the better I can look after the people who trust me with their health.
So if youâre like me and find it hard to switch off⌠maybe this is your sign to step outside for a while. You might be surprised at how much you needed it.
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Most people think the ârightâ time to walk is first thing in the morning. But if you ask me, thereâs an underrated window for walking that can make a huge difference to how you feel â and thatâs right after a meal.
Why? Because post-meal walking can help:
⢠Smooth out digestion
⢠Reduce that heavy, sluggish feeling
⢠Keep blood sugar levels steadier
⢠And leave your joints feeling looser instead of stiff after sitting down.
It doesnât have to be fast. Ten to fifteen minutes of gentle walking is enough to get the benefits, especially if youâre dealing with arthritis or balance issues.
Whereâs your favourite place for a post-meal walk? This picture is a lovely view from one of mine.
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My usual set up for writing Three-Tip Friday â my short weekly email giving 3 actionable health tips to enjoy before the weekend!
Join over 120,000 others and sign up here to get the next edition -> info.ht-physio.co.uk/3tf
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Last Friday, I took the clinic team to a reformer Pilates class â where we were humbled by so many exercises we had never seen before!
The reformer is a great piece of kit for working muscles you never knew you had, in ways you didn't realise they could work.
We often get "stuck" in one particular style of exercise that we enjoy. There's nothing wrong with that, but it can do wonders for the body to try something new every once in a while.
Love the gym? Try a stretch class.
Love walking? Try Tai Chi.
Love dance classes? Try resistance training.
Giving your body new challenges is one of the most enjoyable ways to make progress and keep the mind engaged.
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Welcome to the channel that gives hope, help and healing to people over 50. I'm Will Harlow â a physiotherapist, clinic owner, and bestselling author on a mission to help over-fifties break free from pain, move with confidence, and stay independent for life.
Whether you're here to beat joint pain, improve your strength, or finally feel in control of your health again â you're in the right place. Through weekly free content, my book, our Lifelong Mobility program, and in-person treatment at my UK clinic, we help thousands of people avoid painkillers and surgery â even if they've been told there's no other option.
Take a look at our videos and the links below. Youâll find expert advice, simple exercises, and the support you need to get back to doing what you love!