Rebuilding muscle is one of the best things you can do as you age.<\/p>\n
Muscle loss is a natural occurrence as one ages. It\u2019s essential to rebuild and maintain muscle<\/a> so you can continue enjoying life confidently and independently. The good news? All you need is 10 minutes to get started! We learned a 10-minute standing workout that\u2019s geared toward muscle-building and think it delivers big benefits from a small investment of time.<\/p>\n \u201cThe muscle groups most affected by sarcopenia are the calves (fastest muscle to atrophy after 65), quads (largest muscle group), glutes (for walking, posture, standing up), and the posterior chain (lower back, midback, upper back, hamstrings, glutes),\u201d explains Terry Tateossian<\/a>, Founder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR \u2013 The House of Rose, who has completed a variety of advanced training to support her work in women\u2019s health and middle-aged weight loss. \u201c[This routine] hits every one of those muscle groups in 10 minutes without needing to go to the gym, have expensive equipment, or spend hours working out. What most people are missing isn\u2019t the time or the knowledge\u2014it\u2019s the daily habit.\u00a0 And 10 minutes per day is a great way to build the habit and the muscle.\u201d<\/p>\n \tSit-to-Stands<\/p>\n Begin in a seated position at the front of a sturdy chair, feet hip-width apart under your knees.
\nLean forward slightly.
\nPress through your heels to stand up without using your knees, hands, or additional support.
\nPause for a moment.
\nUse control to slowly sit back down.
\nRepeat for 2 full minutes, maintaining a steady pace.<\/p>\n