5 simple exercises to do at home to prove how well you are aging

If we are lucky, we grow old. If we are active, we may be able to avoid aging.

Increasing our physical strength and flexibility by improving posture and balance can pave the way for aging well and maintaining independence in our later years.

“From the age of just 35 onwards, we lose bone density and muscle mass; Research consistently shows that exercise and daily movement are essential to combat this. By making an effort now, there’s no reason why we can’t be healthy in our later years,” Caroline Idiens, a UK fitness trainer specializing in home strength training, recently wrote in The Telegraph.

To help with this effort, Idiens recommends a series of five at-home moves to measure fitness levels and make it easy to track improvement over time.

Idiens explains, “Setting achievable goals inspires us, and there’s no reason why those in middle age and beyond can’t feel fitter and stronger than we did in our 20s and 30s. “

1. Standing on one leg

A 2022 study found that middle-aged people who can’t balance on one leg for 10 seconds face a dramatically higher risk of early death.

As Idiens notes in the Telegraph, “Balance taxes the brain because it requires your eyes, your vestibular system (which comes from your inner ears and detects movement) and the proprioceptors in your limbs that send signals to your brain, telling it what you’re doing. it happens anymore.”

How to improve

The so-called “old man balance challenge” has been extremely popular on social media. Stand on one leg and tie the shoelaces on the raised leg, or hold the position for the time it would take to tie the laces.

The simple test shows whether your balance is stronger on one side of your body – and progress is easy to track.

If tying your shoelaces seems like a stretch, try holding the pose while brushing your teeth. The sink can provide support if needed.

How to test your progress

• If you are under 40, you must be able to stand on one leg continuously for 43 seconds, per Idiens
• If you’re in your 40s, go for 40 seconds
• If you’re in your 50s, try 37 seconds
• If you’re in your 60s, aim for 18 to 19 seconds
• If you’re in your 70s, it’s 10 to 15 seconds
• If you’re 80 or older, aim for just over five seconds

2. Board

A strong core is the basis for daily activities and general mobility – it also protects against back pain.

Strengthening the core muscles through isometric exercises such as holding a plank has also been shown to reduce blood pressure.

How to improve

The beauty of this exercise is its simplicity and engagement of several muscles.

Place your forearms on the floor directly under your shoulders. Raise your body in a straight line, keep your head in line with your spine and distribute your weight on your toes and forearms.

For an added challenge, Idiens recommends a military or commando plank—move from a high plank to a low plank position and back again, transferring your weight from one to the other with minimal movement through the hips.

To test your progress, keep a stopwatch in your hand as you assume the plank position. The goal is a 60-second plank hold, but even 10 seconds is great for beginners who can build time from there.

3. Standing from a sitting position

The ability to rise from a seated position demonstrates lower body strength. Idiens warns that a deficiency in this area can lead to inactivity, balance problems, falls and even accidental death.

How to improve

Using a chair without arms, place your feet firmly on the ground shoulder-width apart. Now, see how often you can stand up and go from fully seated to fully standing in 30 seconds without using your hands.

For those 60 and older, Idiens reports that an average score would be 24-25 repetitions for women and 25-27 for men.

Women in their 70s should go for 10-15 and men, 11-17. If you’re 80 or older, try for about eight to 15 years.

4. Squatting and pressing

The humble squat is a prime example of functional fitness, an exercise that mimics everyday activities and strengthens the muscles associated with them.

Squats are the ultimate compound movement. The action involves several muscle groups, supporting lower body building and core strength, improving balance and posture, and preventing injuries.

How to improve

Start with your feet slightly wider than hip-width apart and toes pointed. Keeping your chest lifted and shoulders back, engage your core and swing your hips back, with all your weight in your heels. As you return to your feet, drive your arms into a shoulder press.

This movement can be done with or without weights. Water bottles can be replaced with dumbbells.

People of all ages should aim for three sets of 10-12 repetitions.

5. Grabbing a towel

Research has identified a link between midlife grip strength and longevity.

One study found that for every 11-pound drop in grip ability, the risk of heart attack increases by 7% and the chance of death by 16%.

Seizures are a symptom of age-related muscle wasting, also known as sarcopenia, as well as chronic diseases such as diabetes and Alzheimer’s.

A strong grip supports independent living – from holding groceries and opening jars to grabbing railings if you fall.

How to improve

To exercise both hands at the same time, hold a medium-sized bath towel between your hands and twist it as if you’re trying to squeeze it.

Alternatively, practice squeezing a tennis ball as hard as possible for 10 seconds. Release and repeat three times before switching hands.