5 Exercises for Life: Enhancing locomotion, balance and wellness


Maintaining a healthy and active lifestyle is essential for your overall well-being. While exercise can come in many forms, certain exercises can have a profound impact on your physical and mental health. In this blog, we will explore “5 Exercises for Life” that encompass a range of benefits, including improving locomotion, balance, mental wellness, and mobility. These exercises will help you maintain a fit and active lifestyle for years to come.

Remember, there are varying levels to the 5 for life depending on what your current function allows. Make sure to check with your physiotherapist to get the perfect prescription for your needs.

Locomotion – Walking:

Walking is one of the most natural and accessible forms of exercise. It’s an exercise that supports locomotion and is vital for maintaining good health. Regular walking can improve cardiovascular health, strengthen muscles, and aid in weight management. Aim for at least 30 minutes of brisk walking daily to reap the benefits. It’s an exercise for life that anyone can incorporate into their daily routine, regardless of age or fitness level.

Squat to Overhead Movement – Thrusters:

The squat to overhead movement, often seen in CrossFit workouts, is an excellent full-body exercise that combines a squat with an overhead press. This exercise enhances strength and endurance, making it a fantastic addition to your fitness routine. To perform a thruster, start with your feet shoulder-width apart, squat down, and then explosively push up while simultaneously pressing a weight overhead. Thrusters improve functional strength and cardiovascular fitness, helping you stay agile and capable in everyday life.

Mindfulness/Wellness – Yoga and Meditation:

Physical health is closely connected to mental well-being. Yoga and meditation are essential exercises for life that promote mindfulness, relaxation, and inner peace. These practices can help reduce stress, improve mental clarity, and enhance emotional stability. Even just a few minutes of meditation or a short yoga session can make a significant difference in your overall wellness.

Balance – Single-Leg Stance:

Balance is a key component of functional fitness and becomes increasingly important as we age. The single-leg stance exercise is a simple yet effective way to improve your balance. Stand on one leg and try to maintain your balance for as long as possible, then switch to the other leg. This exercise strengthens your core and lower body muscles while also enhancing proprioception, which is crucial for preventing falls and maintaining stability throughout life.

Mobility using the “World’s Greatest Stretch”:

The “World’s Greatest Stretch” is a comprehensive mobility exercise that targets various muscle groups. It’s an exercise that focuses on enhancing flexibility, mobility, and stability, making it perfect for individuals of all fitness levels. To perform this stretch, start in a lunge position, place one hand on the ground, and then twist your torso while reaching the opposite arm upward. This stretch improves hip mobility, hamstring flexibility, and overall range of motion.


Incorporating these five exercises for life into your daily routine can help you maintain a fit and active lifestyle throughout your life. They address various aspects of physical and mental well-being, including locomotion, strength, balance, mindfulness, and mobility. Remember to consult with a physiotherapist or healthcare professional before starting any new exercise program, especially if you have underlying medical conditions or are recovering from an injury. Stay committed to these exercises, and you’ll enjoy a healthier, more active life for years to come.

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Midland Physio has been providing leading physiotherapy and allied health care services in Perth since 2002.