The one simple move that will help you age well

Staying strong and supple doesn’t mean spending hours in the gym – in fact, a handful of simple moves can make all the difference to how well we age.

We asked personal trainer Louise Arnold  – a PT who has many clients over 50 – to share her expert advice on the exercises she recommends as we get older and the simple moves that help us age better.

She says, “Our bodies change over the years but it’s still so important to keep as fit as you can and it doesn’t have to be hard work or expensive, though of course we may have to adapt exercises a little bit.”

The below exercises can be done almost anywhere. Do these three times a week and you will soon start to feel and notice the benefits. From keeping your balance steady to preventing injuries, these moves are about staying independent, confident, and active.

Squats

The squat is a very simple exercise, which can be done anywhere and Louise advises that if you only do one exercise, then this should be it.

When performed correctly, squats are a functional exercise that can boost your calorie burn, help prevent injuries, support the knees, strengthen your core as well as improving balance and posture, all of which are essential for ageing well.

“The one exercise I always recommend, is the squat, especially as people get older,” Louise says. “It has so many benefits and is so good for keeping your body ‘younger’. And what’s more, it’s very easy to do, you don’t need to go to a gym and you can make small changes to progress over time.”

If you’re just getting started, Louise suggests using a kitchen worktop, a dining table or sturdy chair to help and slowly build up how many repetitions you do.

“I always advise using the edge of a table to hold on to when first doing squats to help keep your balance as you get used to it,” Louise explains. “Start off slowly, making sure your weight is in your heels, gently push your knees out on the way down and squeeze your bum on the way up and try for 10 squats.

Lunges

Along with squats, lunges are another great exercise for the lower body, targeting the quadriceps, hamstrings, calves and glutes while improving balance and coordination, which naturally decline with age.

“Lunges are great as they’re very functional but also closely mimic everyday movements like climbing stairs or raising from a chair,” Louise explains. “By working one leg at a time, lunges also help correct muscular imbalances and strengthen stabilising muscles around the hips and knees, which can reduce the risk of falls.

“They can also improve bone density, joint flexibility, and cardiovascular health.

“As with the squats, I would use a stable chair or table for balance, especially if you struggle with your balance – you can then take the chair away or take your hands off the table as you progress. And if you feel up to it, you can again use water bottles or tin cans as weights.”

Press-ups

These are among the best exercises to strengthen the upper body, as well as strengthening the muscles of your chest, shoulders, arms and core. They’re very good for the shoulder joints and the stronger they are, the less likely you will have problems with them as you get older.

However, Louise accepts that press ups are a difficult exercise to perform but says there are many modifications and all have their benefits.

“Press ups are a classic body weight exercise and especially as we get older, they help maintain upper-body muscle mass, which naturally declines with age,” she says.

They help strengthen your body for daily tasks like lifting, pushing, or carrying and also engage the core which helps support the spine, improving posture and can reduce the risk of back pain.

“They can be easily adapted – from press-ups on a wall, to the worktop, to on your knees and the ultimate goal, the full-floor variation – making them suitable for all fitness levels,” Louise says. “I would start with press-ups standing in front of a wall and then when you feel confident enough, carefully take the movement down lower and lower, gradually getting closer to the floor.”

Regularly performing press-ups improves muscle endurance, boosts metabolism, and supports cardiovascular health.

Standing ab work

As we get older, exercises such as stomach crunches and sit ups become less appealing, especially for those who may struggle getting up and down from the floor.

But that doesn’t mean the abs should be ignored and standing abdominal exercises are a safe and effective alternative. You perform these while on your feet, engaging your abdominal, deep core muscles through dynamic movements like twists, knee raises, and side bends.

These movements strengthen the core – the muscles supporting the spine, pelvis, and torso – which are vital for balance, posture and fall prevention.

“Standing ab work often combines gentle rotation or side bends, which improve flexibility and coordination,” Louise says. “Strong abdominals reduce the risk of back pain and support everyday movements, promoting a more active, confident lifestyle.

Walking

It’s the easiest and simplest form of exercise and Louise says you should “never underestimate the power of walking”. 

“Walking keeps you mobile, loosens up the joints, gets you some much needed fresh air and headspace,” she explains. “We probably don’t need to tell you the benefits of being outside in nature and that all important vitamin D from the sun.”

The UK Chief Medical Officer recommends 10,000 steps a day for adults or 7,000 for adults older than 60. A recent Lancet study showed that adult populations who did at least 7,000 steps a day reduced the risk of cardiovascular disease (down 25%), cancer (down 6%), dementia (down 38%) and depression (down 22%).