Lifting, pushing and balancing protect bones, muscle and confidence. Here is how to start safely at home.
From our 40s, muscle and bone naturally decline, and falling oestrogen speeds up bone loss. Strength and balance training slows this, and can improve muscle, balance, mood, sleep and confidence at any age.
What the guidelines say
- Muscle-strengthening activity on two or more days a week
- About 150 minutes of moderate activity, such as brisk walking, each week
- Balance exercises, especially as we get older
Start with these moves
- Chair squat: sit to stand from a sturdy chair
- Wall or counter push-up
- Bent-over row with light dumbbells or water bottles
- Glute bridge on the floor
- Single-leg balance next to a counter
Begin with one or two sets of 8 to 10 slow, controlled reps. When the last two reps feel easy, add a little weight or move to a harder version.
Stay safe
Check with your doctor before starting if you have osteoporosis, heart or joint problems, or have not exercised for a while. If you have osteoporosis, a physiotherapist can suggest the safest moves for you. Stop if you feel pain, dizziness or chest discomfort.
Consistency beats intensity. Two or three short sessions a week, every week, add up to real change.
