Insiders’ Vibrant Living: Fall For San Miguel, Not On It

By Carla Maria Pérez

San Miguel de Allende has a way of capturing hearts. Between its colonial architecture, warm community, and lively culture, it invites you to slow down and savor life. But while it’s easy to fall in love here, you don’t want to fall on the city—especially not on those charming-but-tricky cobblestone streets and sidewalks.

If you’ve walked more than a block in San Miguel, you know its beauty comes with a challenge. Uneven terrain, surprise curbs, and narrow sidewalks can turn a leisurely stroll into an obstacle course. It’s especially tricky for those of us who didn’t grow up navigating streets like these. I recently joined the ranks of the “fallen women (and men)” of San Miguel when I missed a shallow step and lost my footing. Luckily, I walked away with just a bruised knee and hand.

The good news? Falls are largely preventable—and one of the best ways to stay upright is by rebuilding something many of us lose with age or a sedentary life: strength and flexibility. Muscle mass naturally declines as we age—starting in our 30s. By our 60s or 70s, it’s common to have significantly less than we used to. That loss, called sarcopenia, affects balance, stability, and reaction time. Add in stiff joints and limited range of motion, and it’s easy to see how a misstep becomes a fall.

The solution? Keep moving and keep building. Strength training and stretching aren’t just for athletes—they’re essential for staying safe, steady, and independent. And you don’t need to lift heavy weights or stretch like a gymnast. Small, consistent efforts can make a big difference.

Strength training doesn’t mean bench-pressing your body weight. It means working key muscle groups—legs, core, back, and arms—so they can better support you in daily life. Simple moves like squats, leg lifts, wall push-ups, and resistance band exercises help maintain strength. Strong legs keep you steady on uneven ground, a strong core improves balance, and strong arms help you catch yourself or grab a railing when things get dicey.

Research shows that adults who strength train at least twice a week are significantly less likely to fall. Even better, it helps maintain bone density, reducing the risk of serious injury if a fall happens.

Flexibility keeps your joints limber and your movements smooth. Tight hips, stiff ankles, and reduced shoulder mobility can throw off balance, slow reactions, and make it harder to recover from a slip. Just a few minutes of daily stretching—especially after walking or exercise—can improve range of motion, posture, and coordination. Gentle yoga, Pilates, and tai chi are great options, blending balance, strength, and flexibility in one session. If needed, look for classes tailored for older adults, making it easy to start in a welcoming setting.

Shoes may not build muscle, but they support everything you've worked for. Good footwear is non-negotiable. Look for non-slip soles, arch support, and a snug fit around the heel. Avoid flip-flops, slick soles, or anything with a heel higher than your common sense. In San Miguel, that might mean swapping style for function—but your ankles will thank you.

Your home should be as safe as your body is strong. A few smart changes go a long way: install grab bars in bathrooms, use non-slip mats in wet areas, improve lighting—especially near stairs—and keep walkways clear of clutter. Think of it as strength training for your space. We’re more motivated when we move with others. Group classes, walking meetups, and local dancing keep you social and strong. Staying connected helps you stay active—and activity supports balance, flexibility, and confidence. Ask around—San Miguel is full of active folks happy to share what works for them.

San Miguel de Allende is a place to savor life, explore new experiences, and feel inspired. But it’s harder to enjoy all of that if you’re worried about falling. Staying strong and flexible isn’t just about fitness—it’s about freedom. It helps you move with confidence, navigate quirky streets, and keep doing what you love—whether it’s exploring the mercado, attending a concert, or dancing under the stars.

As singer-songwriter Angela Kaset advises in her tribute song to San Miguel, “When you want to look up, look down.” And “when you want to look down, look up”—to duck a low doorway. So go ahead—fall for the magic of San Miguel. Just keep your feet firmly planted while you do.

Carla María Pérez, ISSA-certified trainer dedicated to helping

men and women 55+ thrive with personalized fitness and nutrition plans, 415 566 0004

carlaperez.issacertifiedtrainer.com