How to do it
The World Health Organization recommends doing strengthening activities two or more days a week. If you attend a gym, don’t be intimidated by the free weights and machines – an induction or session with a personal trainer can teach you how to use them.
You can also do bodyweight exercises at home – the University of Sydney study showed that they’re just as effective as using equipment. ‘The exercises below cover all of your major muscle groups and can be started at any age,’ says Harkirat Mahal of Motivate PT (motivatept.co.uk). ‘Start by doing them two or three times a week, focusing on good technique.’ See your GP if physical disability means you’re unable to do these exercises.
Squats
Place a chair behind you. With hands up by your chest, feet hip-width apart and a straight back, bend your knees to touch your bottom briefly on the seat (only sit down if you really need to) and rise up again. Ensure that your knees don’t bend out beyond your toes. Do three sets of eight to 10. Build up to taking the chair away and add in a set of light hand weights (2kg each) if you want to.
Lunges
Stand with feet together. Take a big step forward, then simultaneously bend the front knee to a 90 degree angle and lower the back knee to the floor (or as close as you can comfortably get). Step back and repeat on the other leg. Do this slowly (down for four, up for four). Do two sets of 20.
Press-ups
For beginners, kneel on all fours and lower your chest towards the floor. Progress up to balancing on your knees with your torso straight and eventually to a full press-up, balancing on your toes. Do three sets of eight.
Plank
Lie on your front, with your elbows directly beneath your shoulders. Lift your body off the floor, balancing on your toes, with your forearms flat on the floor. Engage the core-stability muscles around your middle to prevent your back dipping down or bottom sticking up in the air. Hold for as long as you can with good form and then lower to the floor. Time yourself to measure your progress – one minute is gold standard!