Five exercises to keep you strong after middle age

To move healthily into our golden years, we need to look after our bodies in midlife. Unfortunately, many of us find that movement doesn’t come as easily as when we were under 40.

“We lose some of our ability to play,” says Josh Silverman, head of education at Third Space health club in London. “Play” in this context is not about recruiting your friends for a game of tag. “It means moving with ease, for enjoyment, like we did as kids, and it’s vital for mental health.”

Our physical health takes a hit too. “This gradual reduction in activity affects our speed, strength and muscle mass, all of which are key to staying healthy as we age,” Silverman says.

For women, strength and bone density decline more sharply during and beyond perimenopause. “By age 50, women can lose up to 30 per cent of their muscle mass without regular strength training,” says Cara Metz, a fitness coach and the author of The Menopause Metabolism Fix. “Future-proofing your body in midlife is about building strength and stability to live a happy, healthy and independent life in years to come.”

Silverman agrees, adding that despite physiological differences, the core principles of staying fit in midlife are universal for men and women.

If you’ve never been a “fitness person”, then the idea of joining a gym probably fills you with dread. These five exercises are easy to do at home, with no equipment needed, and prioritise functional movement.

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Plank

Core strength is vital in midlife and beyond — and the classic plank will keep your mid-section in good nick. “It’s amazing for deep core activation,” Metz says.

Rest on your forearms and keep your body in a straight line, from your neck down to your toes. Hold in your tummy and squeeze your bum (glutes) — clench those muscles tightly. Hold still for as long as you can. Aim for 30 seconds at first and work up to a minute or two.

Push-ups

Place your hands on the floor below your shoulders with your neck, spine and legs aligned. Bend your elbows and keep your arms close to your side, while you lower your body. Keeping your core engaged, lower your chest close to the ground. Straighten your arms to return to the top position and repeat. If this is too hard, “try resting your hands on a sofa”, Silverman suggests. The higher the support, the easier it will be, so you could start off with the kitchen surface if you need to.

Abdominal leg crosses

Lie on your back, support your neck with your hands and lift your head and shoulders off the floor. Raise your legs to form a 45-degree angle from the floor. Keep them straight and criss-cross your ankles, alternating legs. Do as many reps as you can.

If that is too tough, start with your legs at a 90-degree angle, which is easier on the stomach muscles. “This is an exercise for the abdominals that also uses leg strength to hold an extended position as they criss-cross,” Metz says.

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Isometric air squats

The difference between this and a normal squat is you hold the position, building endurance. Stand with your feet shoulder-width apart and toes pointed slightly outward. Push your hips back and lower yourself into a squat position, with your thighs parallel to the floor. Keep your knees in line with your toes. Hold for five seconds or as long as you can comfortably do so. Squeeze the core, glutes, hamstrings and quads. “This minimises soreness while providing the benefits of resistance training,” Silverman says.

Walking

“It’s often underestimated,” Silverman says, “but regular walking is essential for overall cardiovascular health.” Thirty minutes a day is great exercise, and it’s a weight-bearing activity that supports bone density. As a general rule, you should be slightly out of breath but still able to hold a conversation.