Staying agile and reversing age-related muscle loss might sound unachievable without dedication and a lengthy, well-honed gym routine. But, according to new research, just four minutes of strength exercises a day could help keep you strong and independent in later life, and turn the clock back decades.
Researchers at Penn State University asked over-65s to complete a daily, four-minute routine of chair stands, step-ups, double-arm rows and press-ups. After just 12 weeks, their strength, mobility and balance had significantly improved.
The exercises may sound simple, but the gains were striking. “Improving by just two sit-to-stands in 30 seconds is equivalent to turning back the clock between 10 and 20 years,” says Dr Chris Sciamanna, lead study author and professor of medicine and public health at Penn State College of Medicine.
Small effort, big gains
Experts have long maintained that being active is vital for preserving strength and independence as we age. Yet, only 19 per cent of adults aged 65 to 74 meet the recommended exercise guidelines, with many deterred by the idea of a traditional, 45-minute workout.
“We set out to find something that was short enough to be palatable but still be effective,” says Sciamanna. “Exercise doesn’t have to be lengthy to make a difference. There’s a much more time-efficient way to exercise.”
So what makes these four moves so effective? “These exercises give huge bang for your buck,” says Gideon Remfry, personal trainer and director of wellness at Auriens Chelsea, a luxury later living development for the over-65s. “They target the ankles, knees and hips, improving the movement patterns we rely on every day, like standing up from a chair or getting out of the car. That translates into better muscle strength, improved mobility and a lower risk of falls.”