Muscle loss after 45 is a real health problem that can affect mobility, strength and independence as you age. Regular endurance and functional training can slow down the natural rate of muscle mass loss.
Sitting with your back against the wall
This exercise works the quadriceps, glutes, and hamstrings, making walking, standing, and climbing stairs easier. The wall-backed sitting position helps increase endurance and strength for the lower body without the need for tools.
Stand with your back against the wall, your feet hip-width apart and about 60 cm from the wall. Slide down until your knees are bent about 90 degrees.
Keep your back close to the wall and tighten your body. Hold the pose without letting your knees bend in. Start with 30 seconds, gradually increase to 1 minute. Do 3 sets.
Preventing sideways push-ups
This push-up variation helps strengthen the upper body. This exercise works the chest, tripods, shoulders, and core.
Stand facing a solid bench, table or table. Place your hands on the surface, slightly wider than shoulder-width apart. Step your feet back until your body forms a straight line from your head to your heels.
Bend your elbows and lower your chest to the surface. Press your palms back into position. Do 3 sets of 10-12 reps.
