A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

The Power of Your Glutes

When we think about moving well—walking confidently, getting up from a chair, climbing stairs—it’s easy to focus on the knees or back.

But the real power players live just behind you: your glutes (the muscles of your hips and backside).

Your glutes are your body’s engine. They stabilize your hips and pelvis, protect your knees and back, and help you stand tall. When they’re weak or “asleep,” other muscles take over—often your lower back or thighs—and that’s when we start to notice stiffness, wobbly balance, or nagging aches.

Here’s what strong glutes help you do:

• Walk and climb stairs with less effort
• Maintain balance and recover quickly if you stumble
• Protect your back by reducing strain on your spine
• Support joint health through better alignment of hips and knees

Even a little improvement in glute strength can make daily movement feel easier and more stable.

Try This: The Seated Glute Squeeze

This one’s simple, safe, and surprisingly effective. It teaches your brain to “find” and activate your glutes again—perfect if you’ve been sitting a lot.

How to do it:

• Sit tall at the edge of a chair, feet flat, shoulders relaxed.
• Gently squeeze your buttocks together as if you’re trying to lift yourself just slightly off the seat (don’t actually move).
• Hold for 3–5 seconds, then relax.
• Repeat 10–15 times, once or twice a day.

Tip:
If you can, progress to doing the same squeeze while standing—especially when brushing your teeth or waiting for the microwave. You’ll start to feel those muscles waking up and working for you again.

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Roasted Red Pepper & Feta Dip

Ingredients

• 2 roasted red peppers (from a jar or roasted fresh)
• 1 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 small garlic clove
• 1 teaspoon lemon juice (or more to taste)
• ¼ teaspoon smoked paprika (optional but amazing)
• Black pepper to taste
• Fresh parsley or basil for garnish

Instructions

1. Blend: Add the roasted red peppers, feta, olive oil, garlic, lemon juice, and paprika to a food processor. Blend until smooth and creamy.
2. Taste and adjust: Add black pepper and a little more lemon or olive oil if you want a creamier texture.
3. Serve: Spoon into a bowl, drizzle with a touch of olive oil, and top with chopped herbs.

Serve with:

• Whole grain pita chips
• Cucumber rounds
• Bell pepper strips
• Cherry tomatoes
• Mini rice cakes or endive leaves for a lighter option

Why it’s great:

• High in protein (from feta) and antioxidants (from red peppers)
• Simple ingredients, big flavor
• Keeps well in the fridge for 3–4 days

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