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Aging naturally brings a decline in strength, mobility, and flexibility. However, according to a physiotherapist, engaging in four easy exercises can help maintain strength and independence as you age, even if you’re starting your fitness journey later in life.
Fikri Fikriev from Physiotherapy Matters highlighted the natural progression of joint stiffness and muscle strength reduction with age. He noted, “As we age, our joints can become less flexible and muscle strength decreases. Starting from our 30s to 40s, we slowly lose muscle mass, with the rate depending on our lifestyle and age.”
“This decrease can accelerate between the ages of 65 to 80. Although the rate varies, muscle mass loss can reach up to 8% per decade, potentially impacting mobility and energy levels. Therefore, having a well-rounded routine to maintain strength and flexibility becomes crucial as we age,” he added.
The physiotherapist advised performing four straightforward exercises three to four times weekly, emphasising that “consistency is key”.
Collaborating with Orchard Manor care home, part of Danforth Care Homes, Fikriev also suggested simple daily practices, such as increasing protein intake and opting for comfortable footwear, to help sustain body health.
Two leg bridge
The first of these exercises starts on the floor. Lying on your back, draw your knees up with feet flat on the ground, and lift your hips to create a bridge shape with your body.
This exercise has many modifications to suit different fitness levels, like adding weights, holding poses, or performing the movement on one leg while the other is held aloft.
Fikri explained: “Bridge exercises and hip thrusts can improve back pain, as well as hip, hamstring, and glute strength. 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.”
Wall push-ups
If you’re unable to manage a standard push-up, this alternative makes an easier starting point by pushing yourself towards and away from a wall instead of the floor. As you become stronger, you can position yourself further from the wall or use different surfaces.
Fikri explained: “Push-up exercises are a great way to improve posture and upper body strength, such as in your back, chest, and your core. As well as this, they help to improve heart health, lose body weight and fat, and lower blood pressure and cholesterol. You can progress towards an incline push-up on a countertop or table, then to a higher difficulty with push-ups on the floor.”
Sit to Stand
These exercises involve transitioning from a seated to standing position. As you advance, you can begin to incorporate similar movements like squats and lunges, which are “important functional exercises” that strengthen muscles used in daily activities, thereby extending your independence.
Calf Raises
There are numerous ways to perform calf raises, but if you’re just starting out at home, you can simply use a counter or chair for balance. Then, move from standing flat-footed onto your tiptoes and back down.
Fikri explained: “Calf raises offer several benefits, including improved balance, increased ankle stability and mobility, and enhanced strength. They also improve lower limb blood circulation, which reduces sprains and helps prevent falls. Moreover, calf raises increase Achilles tendon resilience, which can reduce the risk of tendinopathy, negatively impacting walking and running.
“You can then progress towards single calf raises, and into jumping calf raises (plyometric). All can be done with or without additional weights.”
Fikri emphasised that for all these exercises: “Always consult your GP, physiotherapist, or personal trainer if you have chronic conditions, limited mobility, injuries or if you are unsure how to progress/regress your exercise routine.”
