Exercise #1

One of the most important movements we do is standing up.

Getting Up

Standing up is something we do many times a day in many places, such as getting out of a chair or a car. Another key place we need to stand up is after using the toilet. If we lose too much muscle, there comes a point where we can no longer stand up.

Stay Strong

Not only does keeping our legs strong help us move around and do many daily activities. One study found that people with stronger leg muscles lived, on average, 6 years longer than those with weaker legs.

Fights Aging

As we age, we naturally lose muscle. After 30, we lose about 1/20th of our muscle every decade. By age 70, we have lost 1/5th or more of our muscles. After 60, the decline becomes faster. We need to exercise to keep as much muscle as possible as we age.

Sit---Stand Exercise

To prevent mobility loss and keep your legs strong, practice standing up. A simple but effective exercise is to slide to the edge of a stable chair. Once we are perched on the end of a chair, stand up. Then sit down, but don’t quite touch the chair, and then stand up again. Repeating this exercise as many times as you can keeps your mobility up.

Squat Form

You can also do a squat from a standing start. Stand straight with your feet shoulder-width apart. Keep your back straight and your heels firmly on the ground. Push your butt out behind you, and don’t lean forward. No need to get really low, especially if you have knee issues. Only go as low as you are comfortable doing.

Start Steady

We tend to lose balance with age, so if you are a bit shaky, start doing this exercise where you can hold on to a steady surface like a kitchen counter or a very sturdy table.

Next Steps

Aim to do at least 10 repetitions in 30 seconds. Do it 3—4 days a week. Try to work up to 2 sets of 25 squats. As you get stronger and don’t need to hold on to anything, you can raise your arms straight out in front of you each time you lower down. This gets your arms into the action and helps with balance. If that is getting too easy, add some small dumbbells in your hands.

Never Too Late

It’s never too late to start. Even if you’ve never exercised and you are in your 70s, you’ll benefit a lot from starting. You might even like the feeling you get from exercising.

Keep Standing Up

Keeping your legs strong is the foundation of mobility. If you can’t get up, doing almost anything becomes a chore. Squat down so that you can keep standing up.