Daily exercises to improve muscle strength and mobility

Research shows that a high protein diet, combined with regular exercise, helps to combat loss of muscle mass and strength.

The average person loses 5-15% of lean body mass every decade between 50 and 80. This gradual loss may be hard to notice, but it affects your ability to be active and mobile.

Here are some simple exercises you can do to test and improve your strength and mobility. Depending on your ability, you can choose Level 1 (easier), Level 2 (intermediate), or Level 3 (harder).

Please consult your healthcare advisor before starting any new exercise programme. This content is intended for informational and educational purposes only.

Standing up from a chair without using your arms for support:

This simple test measures your muscular strength and balance. It can also be used to assess your functional ability. Sit on a chair or a sofa for a more challenging test.

1. Without using your arms to assist you, lift yourself off the chair or sofa to a standing position.

Wall presses:

This is an excellent exercise for improving upper body strength and shoulder stability. You are engaging your muscles in the chest, shoulders, and arms, which helps to strengthen them. It can also help to improve posture and balance, as well as increasing flexibility in the shoulders.

1. Stand a few feet away from a wall, put your hands against it at shoulder-width apart, level with your head.
2. Bend your elbows while lowering your chest to the wall. Keep your body straight.
3. Push your chest away from the wall, until you are in the original standing position.
4. Try to perform 10 repetitions.

Squat:

Squats are an excellent exercise for increasing lower body strength and muscle mass. They are one of the best exercises for developing a strong core and improving balance and stability. They increase flexibility, as well as activating the muscles in the lower body. Squats are also beneficial for improving posture and can help improve bone health and reduce the risk of injury.

1. Stand with your feet hip-width apart.
2. Be sure to keep your back straight.
3. Lower down, as if you were sitting on an invisible chair.
4. Lower until the back of your legs are parallel to the ground.
5. Straighten your legs and lift yourself back up.
6. Try to perform 10 repetitions.

Lying glute bridges:

This exercise is designed to strengthen the glutes (part of the buttocks which are largest muscle in the body), improve hip mobility, and increase stability in the hips and core muscles. It also helps to strengthen the hamstrings, quads, and calf muscles. Lying glute bridges are a great exercise for improving overall lower body strength and stability.

1. Lying on your back, bend your knees and push your heels into the floor, to lift your hips off the ground.
2. Keep a straight line with your knees, hips and shoulders.
3. Squeeze your glutes while pushing your heels into the floor.
4. Hold the position for a few seconds.
5. Gently lower your hips back down.
6. Try to perform 10 repetitions.

Sit to stand (from the floor):

This test measures an individual’s lower body strength and balance. It can be used to assess your muscular strength and endurance, as well as your functional ability.

1. Start this movement seated on the floor.
2. Without using your hands or any support, bring yourself to a standing position.

Press ups:

This is a great exercise for strengthening your chest, shoulders, arms, core, and back. They help to improve posture, balance, and coordination. They are beneficial for increasing muscular endurance and improving overall strength. Press ups can also help to reduce the risk of injury by strengthening the muscles around the joints.

1. Start in a prone position on your hands and toes, with your arms and legs extended. (for an easier option bring your knees down to the floor).
2. Bending your elbows, lower your chest towards the floor until your elbows are at a 90 degree angle.
3. Keep your core tight and your body in a straight line from your head to your toes throughout the movement.
4. Push back up to the starting position and repeat.
5. How many can you do whilst keeping good form?

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