Keeping up full-body strength, stability and balance becomes increasingly important with age. These qualities can help people remain independent for longer and may also reduce the risk of problems such as osteoporosis, which women are more likely to face after menopause.
But for anyone in their 50s or 60s who is new to strength training, knowing where to start can be difficult. Researchers at Penn State College of Medicine have now published findings that point to a simple answer.
The team set out to learn how much exercise older adults need to support independence, prolong life and reduce the risk of falls. Their results showed that a brief strength routine lasting only four minutes a day could meaningfully improve balance, strength and mobility in adults over 65.
The study involved 97 participants with an average age of 74. Before the research began, they were exercising for about 18 minutes a week on average, far below the NHS recommendation of 150 minutes of moderate activity or 75 minutes of vigorous activity each week.
Half of the group followed a programme called FAST-2, which proved effective. It included push-ups, chair stands, two-arm rows and stair stepping, each done for 30 seconds with a 30-second rest between movements. The remaining participants carried on with their usual exercise habits.
How to do the FAST-2 workout
Push-ups
- Place your hands on a yoga mat or the floor, slightly wider than shoulder-width apart. Keep your wrists directly under your elbows and your elbows under your shoulders.
- Move into a high plank and tighten your core.
- Bend your elbows and lower your body until your chest is a few inches from the floor.
- Press back up to the starting position.
- Continue for 30 seconds, then rest for 30 seconds.
If standard push-ups are too challenging, begin with an elevated version using a kitchen counter or a sturdy bench. You can also lower your knees to the floor for extra support.
Chair stands
- Sit on a stable chair or bench with your feet hip-width apart. Keep your hands on your hips or held out in front so you do not rely on them for support.
- Drive through your feet to stand up.
- Pause briefly, then lower yourself back down.
- Repeat for 30 seconds, then rest for 30 seconds.
Two-arm rows
- Attach resistance bands to a door handle or a sturdy chair.
- Hold the band with your arms extended in front of you, standing far enough back for tension.
- Brace your core and draw your shoulder blades back and down, keeping a slight bend in your elbows.
- Pull the band toward your hips, pause briefly when it is close, then return slowly.
- Continue for 30 seconds, then take a 30-second break.
Fokky
Resistance Bands Set, 4 Levels with Door Anchor
A basic resistance band set is enough to follow the researchers’ workout. This Fokky set is a woman&home favourite because it includes handles and a door anchor that fits between the door and frame, making it useful for exercises such as pull-downs and rows.
Stair stepping
- In the study, participants used an adjustable stepper, but stairs at home can also work.
- Stand facing your first step with your feet hip-width apart.
- Put one foot on the step and climb up without using support.
- Bring the other foot up to meet it, pause, then step back down.
- Repeat for 30 seconds, then rest for 30 seconds.
As the 12-week study went on, participants increased the difficulty. This progressive overload may have involved doing more repetitions in 30 seconds or adding light weights, such as dumbbells or heavier resistance bands.
After 12 weeks, results published in PLOS One showed clear gains in physical function. Participants were able to stand up from a chair faster and balance on one leg for longer.
Maintaining leg strength is especially important as we age because it supports everyday tasks like climbing stairs or getting in and out of a car. woman&home resident doctor Dr Amir Khan has previously said that “strong, muscular thighs are one of the best investments you can make for your long-term health”.
Christopher Sciamanna, professor of medicine and public health at Penn State College of Medicine and lead author of the study, said the findings suggest that even small changes in activity can make a difference when mobility or physical function is measured.
“The human body is designed to improve very quickly,” Dr Schiamanna said. “And just a few repetitions of an exercise performed regularly can lead to huge improvements. Exercise is about forward thinking - think about what you want to be able to do and train for it.”
Another benefit of the four-minute routine was how consistently participants stuck with it. The study found it was completed on 81% of days. For people with busy or unpredictable schedules, four minutes of movement is often easier to fit in.
“Exercise is actually really complicated, because you have to decide how many repetitions, how far, how many sets, how much rest, and how many times per week,” said co-author Smita Dandekar, associate professor of paediatrics at Penn State College of Medicine. “It’s hard work, so there’s huge problems with people wanting to do exercise. If we can make it short, we’re part way there.”
Other ways to build strength and stay fit after 65 include walking, dancing, water aerobics, cycling, yoga, Pilates and tai chi. It is never too late to become more active and strengthen your muscles and bones.
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