Incorporating just four exercises into your fitness regimen during midlife can aid in preventing muscle loss and maintaining strength, as advised by a top physiotherapist. 

Studies have consistently shown that strength training, relying solely on bodyweight, can dramatically reduce the risk of various health issues and rejuvenate the biological clock. 

The NHS advises adults to remain active daily and engage in at least 150 minutes of moderate activity or 75 minutes of vigorous activity weekly. 

But as we age, muscle mass gradually deteriorates, and joints become stiffer and weaker over time. 

To address this, the health service also advises strengthening exercises targeting all major muscle groups such as the legs, back, and abdomen at least two days each week. 

However, Fikri Fikriev, a physiotherapist at Physiotherapy Matters, has identified four straightforward exercises to incorporate in midlife, easing the aging process, minimizing back pain, and promoting muscle growth. 

‘As we age, naturally the joints can become stiffer and our muscles lose strength,’ he told the Mirror. 

‘The rate of muscle mass loss depends on age and lifestyle, but we gradually begin to lose muscle mass from around our 30-40s.’ 

From around 65-years-old, this process can speed up––in some cases reaching around 8 per cent muscle mass per decade.

Mr Fikriev added: ‘This can have an effect on your mobility and energy levels, hence why it is essential to have a balanced routine that helps to preserve strength and mobility as we age.’ 

To do this and ease the effects of ageing, Mr Fikriev together with Orchard Manor Care Home, Surrey, shared four simple exercises to perform around three to four times a week in midlife for maximum health benefits, stressing that ‘consistency is key’. 

Two leg bridge 

This straightforward exercise is an easy way to ease back pain, whilst building core stability which helps with everything from posture to bladder control. 

To perform the exercise simply lie on your back with your knees bent and feet firmly planted on the ground, hip-width apart. 

Push your hips towards the sky to form a bridge shape with your body, making sure to push down through your heels and being careful to keep your tailbone tucked in. 

‘Bridge exercises and hip thrusts can improve back pain, as well as hip, hamstring and glute strength,’ Mr Fikriev explained. 

‘Additionally, bridge exercises can help strengthen the core and pelvic floor. This is very important, especially in women who struggle with bladder control, such as older adults, after pregnancy, or due to stress.’ 

This exercise can also be modified for more of a challenge, with the option to incorporate weights, add pulses or lift one leg as you thrust upwards. 

Wall push-ups 

‘Push up exercises are a great way to improve posture and upper body strength, such as in your back, chest and core,’ the physiotherapist explained. 

For people who are just starting out on their fitness journey, a wall-push up is a great alternative to the classic exercise. Place your hands against the wall, shoulder-width apart, and bring your chest towards the wall and then push it away. 

For more of a burn, try and keep your elbows tucked in close to your body. As you build strength, try adding more reps or position yourself further away from the wall to build resistance. 

‘Push-ups also help to improve heart health, lose body weight and fat, and lower blood pressure and cholesterol’, Mr Fikriev added.

It has long been proven that exercise strengthens the heart and lowers blood pressure, reducing the risk of heart disease. 

By minimising metabolic risk factors, exercising in midlife can have a preventative effect preserving muscle mass and slowing down biological ageing. 

Sit to stand 

Whilst it might sound overly simple, moving from a sitting position to standing can help strengthen muscles we rely on for everyday movement. This functional conditioning helps to keep joints flexible, reducing risk of inflammation and joint pain. 

As you progress, you can also start adding in squats and lunges to increase your range of motion. 

Calf raises 

‘Calf raises offer several benefits, including improved balanced, improved ankle stability and mobility, and enhanced strength,’ Mr Fikriev explained. 

The simple movement involves alternating between a tip-toe stance and being flat footed on the ground. Again, this exercise can be modified with the addition of weights, or by performing the exercise on one leg and then the other. 

 The physiotherapist added: ‘This exercise can also improve lower limb blood circulation, which reduces sprains and helps prevent falls. 

It can also help reduce the risk of tendonitis––where a tendon becomes inflamed causing pain and joint stiffness.