{"id":178053,"date":"2025-10-03T22:23:07","date_gmt":"2025-10-03T22:23:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/178053\/"},"modified":"2025-10-03T22:23:07","modified_gmt":"2025-10-03T22:23:07","slug":"10-min-morning-standing-routine-to-build-strength-after-50","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/178053\/","title":{"rendered":"10-Min Morning Standing Routine to Build Strength After 50"},"content":{"rendered":"

Starting the morning off with a simple 10-minute workout<\/a> is a stellar way to promote healthy habits throughout the rest of the day. Better yet\u2014you can fast-track total-body strength<\/a> gains by performing standing exercises<\/a> alone. We spoke with Karen Ann Canham, CEO and founder of Karen Ann Wellnes<\/a>s, who breaks down a speedy morning standing routine that builds strength after 50. All you need is a resistance band and your body weight!<\/p>\n

Engaging in strength training is especially important after 50, as it helps prevent falls, protects your bones against osteoporosis, and supports metabolism, explains Canham. Without regular resistance training<\/a>, you can lose anywhere from 3% to 8% of lean muscle<\/a> every decade after 30. This process is known as sarcopenia.<\/p>\n

\u201cSarcopenia (muscle loss) and reduced fast-twitch fibers weaken daily movement, balance, and reaction time,\u201d Canham tells us.<\/p>\n

The 10-Minute Morning Workout To Build Strength<\/p>\n

Perform two rounds of eight to 10 reps of the below exercises.<\/p>\n

\tSquats<\/p>\n

\"squats\"Shutterstock<\/p>\n

Stand tall, feet shoulder-width apart.
\nExtend your arms in front of you or place your hands on your hips.
\nBend at the knees and hips to descend into a squat.
\nDescend until your thighs are parallel to the floor.
\nPress through your heels to return to standing.<\/p>\n

RELATED: 4 Quick Standing Exercises That Slow Aging Faster Than Gym After 40<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\tStanding Rows<\/p>\n

Anchor a resistance band at chest level.
\nStand tall, facing the anchor point.
\nHold the handles with both hands.
\nBend your elbows and pull the band toward your body.
\nSqueeze your shoulder blades together.
\nExtend your arms back to the start position.<\/p>\n

4 Classic Bodyweight Moves That Build More Muscle Than Gym Workouts After 45<\/a><\/p>\n

\tReverse Lunges<\/p>\n

\u200b\u200bStand tall, feet hip-width apart.
\nHold a dumbbell in hand from end to end.
\nExtend your arms ahead of you.
\nStep back into a reverse lunge.
\nReturn to the start position.<\/p>\n

5 Simple Exercises That Reshape Your Body in Just 10 Minutes After 40<\/a><\/p>\n

\tOverhead Press<\/p>\n

Stand tall at the center of a resistance band, feet shoulder-width apart.
\nHold a band handle in each hand.
\nPress your hands overhead until your arms are completely extended.
\nBring your hands back to shoulder level.<\/p>\n

6 Morning Moves That Keep You Stronger Than Most 30-Year-Olds After 55<\/a><\/p>\n

\tSide Leg Lifts<\/p>\n

Stand tall, holding onto a wall or sturdy chair for support, if needed.
\nLift one leg out to the side.
\nSlowly lower, and repeat.<\/p>\n

\tStanding Calf Raises<\/p>\n

Stand tall, feet hip-width apart.
\nRise onto the balls of your feet.
\nHold for a moment at the top, then lower.
\nKeep your core activated throughout for balance.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Starting the morning off with a simple 10-minute workout is a stellar way to promote healthy habits throughout…\n","protected":false},"author":2,"featured_media":178054,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[1167,6647,102,11637,8764,56,54,55,1169],"class_list":{"0":"post-178053","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercise","9":"tag-fitness","10":"tag-health","11":"tag-over-50","12":"tag-strength-training","13":"tag-uk","14":"tag-united-kingdom","15":"tag-unitedkingdom","16":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/178053","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=178053"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/178053\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/178054"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=178053"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=178053"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=178053"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}