Personal trainer and nutritionist Janet Osborne is proof that staying active and strong as we age is totally possible. Not only is the 65-year-old inspiring in her own right (as her cool 1.7 million Instagram followers will attest), but she’s also encouraging her 87-year-old mum to keep building her strength.
‘My mom has always been a wonderful example of the importance of staying active, and at 87, she continues to prioritise her strength, mobility and independence,’ Janet shares in a recent post. ‘Whenever we’re together, we love finding little ways to move and exercise. Nothing complicated, just simple movements that can make such a difference as we age!’
If you’re in any doubt as to the importance of strength training in older age, hear this: studies show that resistance training at retirement age can lead to gains in both muscle mass and function (impressively, over a period of years) as well as increasing longevity and healthy years of life – something we all want.
And the best bit? We’re not talking overly onerous, hour-long gym sessions, here. ‘A few exercises here and there throughout your day can really add up,’ Janet shares. ‘Every little bit counts!’
The workout
Osborne recommends aiming for 10 repetitions of each exercise (each side where applicable), and holding your single-leg balance for 10-20 seconds per leg. You can use a chair or counter for support whenever needed.
‘Try to fit these exercises in a couple of times a week,’ she writes in the caption. ‘And remember, you don’t have to do them all at once! A few exercises here and there throughout your day can really add up. Every little bit counts!’
Sit-to-stand x 10 repsSingle-leg calf raise x 10 reps on each sideHip hinge x 10 repsCounter push-up x 10 repsSide step x 10 repsSingle-leg balance x 10 reps on each sideHow to do the movesSit-to-stand 
Also known as a chair rise or chair stand, the sit-to-stand move is a longevity stalwart. In fact, it’s long been used by medical professionals to assess how well a patient is ageing, as studies show it can help to predict risk of both natural and cardiovascular-related deaths among older adults.
Sit in the middle of the chair, cross your arms and place both of your hands on opposing shoulders. Keep your back straight with your feet on the floor. Without using your hands, rise to a full standing position before sitting down again. Repeat. Single-leg calf raise
A great move to practice while brushing your teeth, Janet loves the single-leg calf raise for strengthening walking muscles and improving balance.
Holding onto a surface such as a kitchen worktop or the back of a chair, stand on the working leg, balancing lightly with your fingertips. Push up onto the ball of your foot and slowly lower. Do all the reps on one side before repeating on the other leg.Hip hinge
A fantastic functional move, the hip hinge works the posterior chain, including hamstrings and glutes.
Stand with your feet hip width apart, your chest tall and your back flat. Keeping a slight softness in the knees, drive the hips back, as though you’re trying to shut a door with your glutes. Hinge forward, keeping your spine straight. Drive your hips forward and engage the glutes to return to your starting position.
Counter push-up
The perfect modified push-up for anyone, regardless of age, a counter push-up strengthens your arms, chest, shoulders and even core.
Place your hands on a counter shoulder-width apart. Walk your feet back until your weight can shift to your toes and you’re leaning forward on your hands, keeping your arms straight and your body in a straight body line from your heels to your shoulders. Keeping your elbows close to your sides, lower your chest toward your hands. Push back against the counter back to the starting position. Side step
Janet shares that side steps improve lateral stability, important for helping to prevent falls.
Stand tall with feet hip‑width apart. Engage your core and maintain a slight bend in the knees. Keep your chest up and spine neutral as you step to the side, return and repeat.Single-leg balance 
Another revealing longevity metric, the ability to stand for 10 seconds on one leg is associated with a reduction in all-cause mortality, as well as being a strong indicator of healthy ageing.
Stand tall, core engaged and a slight bend in the knees. Slowly bring one leg up so your knee is at a 90-degree angle. Hold for 10-20 seconds, working to keep your balance.