{"id":437745,"date":"2026-05-07T23:18:20","date_gmt":"2026-05-07T23:18:20","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/437745\/"},"modified":"2026-05-07T23:18:20","modified_gmt":"2026-05-07T23:18:20","slug":"these-3-simple-moves-help-my-grandparents-move-better-in-their-70s-heres-why-they-work","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/437745\/","title":{"rendered":"‘These 3 simple moves help my grandparents move better in their 70s \u2013 here\u2019s why they work’"},"content":{"rendered":"

The internet can be an incredibly overwhelming place when it comes to strength training<\/a> advice, but here at WH, after interviewing thousands of fitness experts, the advice is always the same: start simple. That\u2019s also the message fitness creator Jace Hibbard<\/a> is encouraging on social media.
<\/p>\n

And if it\u2019s longevity you\u2019re after? Jace suggests beginning with three \u2018game-changing\u2019 moves \u2013 as demonstrated in his recent video<\/a> \u2013 that he says have taken his grandparents, who are in their 70s, \u2018from constant joint pain to moving better than people half their age\u2019. <\/p>\n

The exercises \"goblet<\/p>\n

rebecca jacobs <\/p>\n

At the top of his list is the goblet squat. Why? It strengthens the muscles \u2018you need to get up from chairs and toilets independently\u2019, and because it helps build the leg strength that is crucial for reducing your risk of falls, says Jace. <\/p>\n

Goblet squats are a great beginner strength move because you can gradually increase the weight you\u2019re using \u2013 but bodyweight squats are great, too, and ditching the weight entirely to start with can help you perfect your form to ensure you\u2019re getting the most out of the exercise. <\/p>\n

A wealth of research has highlighted how regular squats can benefit both the mind and body, including one study<\/a> that found doing just one minute of squatting exercises periodically during long periods of sitting may help preserve the brain\u2019s cognitive and executive (eg, memory and emotion regulation) function.<\/p>\n

Unstable split squat \"split<\/p>\n

rebecca jacobs <\/p>\n

To reduce risk of hip and balance<\/a> issues that could lead to falls, adds Jace, try introducing split squats into your routine, which help build the single-leg strength needed for walking<\/a> and running<\/a> by working the quadriceps, glutes and hamstrings. <\/p>\n

Jace explains that he progressed from regular split squats with his grandparents to unstable split squats, using a foam pad or pillow under the knee. Unstable surfaces are sometimes used in fitness to enhance neuromuscular activation \u2013 improving communication between the nervous system and the muscles for better muscle recruitment, motor control and coordination. <\/p>\n

But don\u2019t try this without the guidance and support of a qualified instructor, who will be able to assess that what you\u2019re doing is safe. <\/p>\n

Lateral lunge\"lateral-lunges-1<\/p>\n

rebecca jacobs <\/p>\n

\u2018This movement is crucial because most people only train muscles that help them move forwards and backwards but neglect the muscles involved in moving side to side,\u2019 says Jace. <\/p>\n

Research<\/a> suggests that hip flexion \u2013 a key component of mobility \u2013 declines by roughly 6-7 degrees of motion per decade from midlife onwards, which is why it\u2019s vital not to neglect exercises like lateral lunges that keep your hips moving in different planes of motion. <\/p>\n

Indeed, studies<\/a> show that incorporating regular hip exercises into a routine can improve both pain and function. <\/p>\n

How to add the exercises to your routine <\/p>\n

Jace suggests starting with 2-3 sets of 8-12 reps at least twice a week \u2013 but always ensuring you focus on technique rather than speed. <\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izy<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n