{"id":293041,"date":"2025-11-19T10:19:17","date_gmt":"2025-11-19T10:19:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/293041\/"},"modified":"2025-11-19T10:19:17","modified_gmt":"2025-11-19T10:19:17","slug":"master-these-6-bodyweight-moves-to-live-longer-and-feel-great-into-your-80s-90s-and-beyond","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/293041\/","title":{"rendered":"Master these 6 bodyweight moves to live longer \u2013 and feel great into your 80s, 90s and beyond"},"content":{"rendered":"

We’re living longer than ever, but are we living well? In the UK, there are now more than 16,000 centenarians<\/a>, which has doubled from 8,300 in 2004, reports the ONS. Yet while lifespans are rising, the years we live in good health are not keeping up, reminds menopause fitness expert Kate Rowe-Ham. <\/p>\n

By midlife, muscle mass can decline by as much as 8% per decade<\/a>, and bone density may drop by around 1%<\/a> a year after menopause, leaving many women feeling weaker, less stable and more prone to injury<\/a>. However, this decline can be slowed and even reversed through the right kind of movement.<\/p>\n

Longevity is not about chasing youth, says Rowe-Ham. ‘It’s about preserving your strength, balance and mobility so you can stay independent and active for as long as possible.’ Research supports this: a study published in the British Journal of Sports Medicine<\/a> found that those who engage in strength training twice a week have up to a 46% lower risk of early death. <\/p>\n

‘When combined with regular aerobic exercise, balance and mobility training, the benefits multiply,’ she adds. ‘Mobility keeps joints supple, posture upright and movement fluid, while balance is the body\u2019s built-in safety system that helps prevent falls and maintain confidence in how we move. These two elements are just as vital for long-term health as muscle or cardiovascular fitness, yet they are often overlooked.’<\/p>\n

The following six exercises strengthen muscles, challenge balance and build mobility, forming the foundation of a body designed to thrive well into later life.
<\/p>\n

Meet the expert: Kate Rowe-Ham<\/a> is a menopause fitness expert and author of The Longevity Solution: <\/a>21 Days to Health, Strength, and Vitality<\/a> (Yellow Kite, \u00a316.99), which explores how small, sustainable habits can extend your energy, health, and happiness at every age.<\/p>\n

6 moves to help you live longer<\/p>\n

Perform these moves twice a week, suggests Rowe-Ham. <\/p>\n

1. Chair squat <\/p>\n

‘The chair squat builds strength in your legs and glutes<\/a>, helping you sit, stand and climb stairs with ease,’ says Rowe-Ham. It also improves mobility in your hips and knees, allowing for smooth and pain-free everyday movement. Research<\/a> shows that people who can easily stand up and down from the floor without support are more likely to live longer. <\/p>\n

\"Image<\/p>\n

How to do it: Stand in front of a sturdy chair, lower down until you just touch it, then drive back up through your heels.<\/p>\n

2-3 sets of 10-12 reps twice a week can make a noticeable difference. <\/p>\n

2. Single-leg deadlift<\/p>\n

This move combines strength<\/a>, balance and coordination \u2013 the trifecta for longevity. ‘It targets your hamstrings<\/a>, glutes and core<\/a> while challenging stability on one leg,’ says Rowe-Ham. It trains your body to control movement and maintain equilibrium, which reduces the risk of falls and keeps you agile.<\/p>\n

\"Image<\/p>\n

How to do it: Hinge forward on one leg, reach the other leg behind you, and return to a standing position.<\/p>\n

Do this for 10 seconds on each leg. Studies<\/a> show that not being able to balance on one leg for ten seconds was linked to an 84% increased risk of all-cause mortality.<\/p>\n

3. Incline push-up<\/p>\n

Upper-body strength often declines more rapidly than lower body power, making incline push-ups essential. ‘This move strengthens your shoulders, arms and chest while also enhancing mobility through the upper spine and shoulder joints.’<\/p>\n

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How to do it: Place your hands on a countertop or bench, lower your chest towards it and push back up while keeping your core engaged. <\/p>\n

A few sets of 8-12 reps improve bone density and make daily tasks like lifting, pushing or reaching overhead easier and safer.<\/p>\n

4. Clock reach<\/p>\n

Balance and mobility work best together, and this exercise does both. ‘The clock reach teaches your body to stay stable while moving in different directions, which is exactly what you need in real life when you step, twist, or reach,’ Rowe-Ham explains. Research in Experimental Gerontology<\/a> found that regular balance and flexibility training reduced the number of fallers, making it one of the most effective tools for healthy ageing.<\/p>\n

\"Image<\/p>\n

How to do it: Stand on one leg and lightly tap your other foot to imaginary numbers on a clock face \u2013 twelve, three, six and nine \u2013 returning to the centre each time. Repeat on the other foot. <\/p>\n

5. Hip bridge with march<\/p>\n

A strong posterior chain, the muscles along the back of your body, is essential for good posture and pain-free movement. ‘This strengthens your glutes and hamstrings while improving hip mobility and pelvic stability, both of which are vital for walking and maintaining balance.’<\/p>\n

\"Image<\/p>\n

How to do it: Lying on your back with knees bent, lift your hips to form a straight line, then alternate lifting each foot off the floor. <\/p>\n

Do 2-3 sets of 10-16 reps.<\/p>\n

6. Step-up<\/p>\n

Step-ups build power, coordination and dynamic balance. ‘They strengthen your legs, challenge your stability, and mirror one of the most practical everyday actions: climbing stairs<\/a>,’ explains Rowe-Ham. <\/p>\n

\"Image<\/p>\n

How to do it: Step onto a low platform or stair, drive through your heel and step down with control. <\/p>\n

Do 3 sets of 8-15 reps per leg.<\/p>\n

Related Stories\"Headshot<\/p>\n","protected":false},"excerpt":{"rendered":"We’re living longer than ever, but are we living well? In the UK, there are now more than…\n","protected":false},"author":2,"featured_media":293042,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,4671,132358,784,407,84,783,132357],"class_list":["post-293041","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-ca","tag-canada","tag-content-type-default","tag-contentid-a1b526d6-649d-4086-ba1b-626edcbf10ba","tag-displaytype-standard-article","tag-fitness","tag-health","tag-locale-gb","tag-shorttitle-master-these-6-bodyweight-moves-to-live-longer"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/293041","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=293041"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/293041\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/293042"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=293041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=293041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=293041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}