Incorporating just four exercises into your routine during midlife can effectively combat muscle loss and help maintain strength, according to a prominent physiotherapist.
Studies have consistently shown that strength training, even just using bodyweight, can significantly decrease the risk of various health issues while also reversing certain aspects of aging.
The NHS suggests that adults should be active daily, aiming for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
However, as we age, muscle mass tends to decline, and our joints can become stiffer and weaker.
To counteract this, the health service also advises engaging in strengthening exercises that target all major muscle groups—such as legs, back, and abdomen—at least two days a week.
Physiotherapist Fikri Fikriev has outlined four straightforward exercises to adopt during midlife, which can make aging more manageable, alleviate back pain, and support muscle development.
‘As we age, our joints can stiffen and muscles lose their strength,’ he explained.
‘The rate of muscle loss varies by age and lifestyle, but it often begins around the ages of 30 to 40.’
This process can accelerate starting at around 65 years old, sometimes leading to a loss of about 8 percent of muscle mass per decade.
Mr. Fikriev emphasized, ‘This can impact your mobility and energy levels, which is why maintaining a balanced routine is crucial for preserving strength and mobility as we get older.’
To help ease the aging process, Mr. Fikriev proposed four simple exercises to be performed about three to four times a week for optimal health benefits, stressing that ‘consistency is essential.’
Two Leg Bridge
This basic exercise is effective for alleviating back pain and enhancing core stability, crucial for everything from posture to bladder control.
To perform it, lie on your back with your knees bent and feet planted on the floor, hip-width apart.
Raise your hips to create a bridge shape, pushing down through your heels while keeping your tailbone tucked in.
Mr. Fikriev noted that ‘bridge exercises and hip thrusts can help reduce back pain and build strength in the hips, hamstrings, and glutes.’
‘These exercises also strengthen the core and pelvic floor, which is particularly important for women who experience bladder control issues, especially after childbirth or due to stress.’
This exercise can be adapted for added challenge by using weights, adding pulses, or lifting one leg while pushing up.
Wall Push-Ups
‘Push-up exercises improve upper body strength and posture, affecting the back, chest, and core,’ according to the physiotherapist.
For beginners, wall push-ups serve as an excellent alternative to traditional push-ups. Position your hands on the wall, shoulder-width apart, lean in, and then push away.
To increase intensity, keep your elbows close to your body. As you gain strength, consider increasing repetitions or standing further from the wall to create more resistance.
‘Push-ups can also enhance heart health and aid in weight loss, while lowering blood pressure and cholesterol,’ Mr. Fikriev added.
Research has long established that exercise strengthens the heart and lowers blood pressure, which diminishes the likelihood of heart disease.
By addressing metabolic risk factors, midlife exercise can help avert muscle loss and slow biological aging.
Sit to Stand
While it may seem overly simplistic, the action of transitioning from sitting to standing can fortify the muscles crucial for daily movement. This functional movement keeps joints flexible, thereby reducing the risk of inflammation and joint pain.
As you progress, you could incorporate squats and lunges to expand your range of motion.
Calf Raises
‘Calf raises provide numerous benefits, such as improved balance, ankle stability, and strength,’ Mr. Fikriev explained.
This basic movement involves alternating between standing on your tiptoes and being flat-footed. Like the others, this exercise can also be modified by adding weights or performing it on one leg.
Mr. Fikriev pointed out that ‘this exercise can enhance blood circulation in the lower limbs, which reduces the risk of sprains and helps prevent falls.’
It may also lower the risk of tendonitis, which occurs when a tendon becomes inflamed, resulting in pain and stiffness in the joints.
