How to Age with Strength and Vitality Using the FACE Method

Getting older is inevitable. But what if aging didn’t have to mean slowing down, losing independence, or settling for a lesser quality of life? That’s where the FACE method comes in. Developed by Dr. Vonda Wright, orthopaedic surgeon and advocate for aging with vitality, FACE is your no-nonsense guide to staying fit, active, and engaged well into your 80s and 90s.

If you’re ready to take charge of how you age, stick around as we uncover the key pillars of FACE and why Equilibrium (a fancy word for balance) might just be the most important one of all.

The Power of FACE

First, a quick recap of what FACE stands for:

• Flexibility – Maintaining great mobility. Think yoga or stretches that keep you feeling agile.
• Aerobic – Building cardiovascular health through regular heart-pumping activities like running, brisk walking, or cycling.
• Carry a Load – Strength and power. Resistance training or weightlifting to strengthen your muscles and bones.
• Equilibrium – Balance. Because falling down when you’re older can have nasty consequences.

The hidden gem here? Most of how you age isn’t down to genetics. Dr. Wright reminds us that 70% of how we age is driven by lifestyle choices. Better choices now = stronger, healthier, more badass futures.

Now, let’s unpack the “E” in FACE…

Why Balance is the MVP of Staying Strong

Sure, strength and cardio get all the glory, but balance is the unsung hero of aging well. Why? Because it literally keeps you on your feet.

Stat alert: 1 in 3 people fall every year. And if you’re a woman over 65, falling often has terrifying consequences, with 50% of women never regaining their original mobility.

Good balance helps prevent these falls. Strong bones, built through weight-bearing exercises, reduce the risk of fractures if you do take a tumble. Balance is about building stability and resilience, and it’s something you can actively improve today.

Fun and Simple Hacks You Can Start Right Now

You don’t need a gym for this. Balance training is something you can weave into daily life, starting with these easy tips:

Test Your Balance

1. Stand on one leg for as long as you can without teetering over.
2. Too wobbly? Stand near a stable surface to catch yourself.
3. Mastered stillness? Step it up by swinging your arms or the free leg.
4. Ultimate pro level? Do all this with your eyes closed.

Add It to Everyday Habits

• When brushing your teeth, stand on one leg. Alternate legs for top and bottom. Bonus points if you can floss like this!
• If this becomes easy, try hopping and balancing on one leg.

The 2-Minute Challenge

Set aside just 2 minutes of balance exercises daily for the next month and watch yourself improve. You might be surprised how quickly your stability strengthens with regular effort.

Bonus: Ageing Well = Healthy Brain Too

Balance and movement aren’t just about avoiding a broken hip. Keeping active also helps preserve your brain health and fend off the effects of dementia. Movement and exercise promote better brain function, making them essential for your long-term health.

Want to dig deeper into how keeping active transforms your brain? Check out our guide here: How Exercise Transforms Your Brain Health.

Wrapping Up FACE and Moving Forward

Our ageing-focused series has officially covered everything FACE has to offer, and hopefully, you’re feeling equipped and pumped to make intentional choices about your physical health moving forward. Aging doesn’t start in your 70s; it starts now, regardless of your age. Start building mobility, cardio, strength, and balance today for better tomorrows!

Challenge Accepted? Take that 2-minute balance challenge for a solid month and keep us posted on your progress.

Next month, we’re flexing on Muscles! Stay tuned for how to build, keep, and love the muscle that keeps your body moving forward.

Until then, go flex that equilibrium!