I'm 68 and fit: Denise Austin shares her 3 go-to moves for longevity and mobility

Strength training is essential after 50 for slowing down the muscle mass decline that occurs with ageing, but if you’re new to exercise, or returning following an extended break, it can be difficult to know where to start.

Fitness expert and motivational speaker Denise Austin has exactly what you need — she’s shared her three essential moves for longevity and mobility after 50.

All you’ll need for the three exercises is an armchair or sofa; just make sure that it doesn’t have wheels, and you have plenty of space around it. The workout takes three minutes, and you can easily do it during a TV commercial.

Remember, if you’re recovering from a specific injury, it’s always a good idea to seek personalized advice from a qualified professional.

What is the workout?

Here are the three exercises involved in the workout. All you’ll need is your bodyweight and an armchair or couch, but as you get stronger, it’s a good idea to invest in a set of the best adjustable dumbbells or best resistance bands to add intensity to your home workouts.

• Butt taps: These are great for strengthening the legs and glutes, which are essential for stability. Strong legs can prevent falls, and improve your overall balance. Start by standing in front of your chair or couch with your feet hip-width apart. Engage your core and bend your knees, pushing your glutes back and lowering until they tap the seat of the chair. Don’t worry if you can’t get down that far. Push through your feet to return to your starting position. Do these for one minute if you can.
• Elevated push ups: These target your upper body and core. Take a step back from your sofa or chair and place both arms on the arm rest. Engage your core, and complete a press up, bending at your elbows and lowering your torso down to the couch, before pushing back up, extending your arms to your starting position. Aim for ten reps.
• Seated tummy tuck and v-sit: This exercise targets your core, which is essential for stability, and helps protects your lower back from injury. Sit down on your couch and lean your torso back, you should feel your core engage. Hover your feet a few inches off the ground, and tuck your knees up towards your chest, then extend them out. Aim for 20 repetitions, or do the exercise for one minute if you can.

What are the benefits?

These exercises target the upper body, lower body, and core for a full-body workout. The simple bodyweight exercises help you build the functional strength you need to complete daily tasks, like standing up from a chair or carrying a heavy bag of groceries.

They’ll also improve your overall balance and stability, helping you prevent trips and falls.

Strength training places a healthy stress on the bones as you move, which can help fight osteoporosis. Bone density decreases as we age, especially in women post-menopause, which can lead to bones becoming fragile. Weight-bearing exercises like squats, lunges, and even walking can stimulate bones to maintain or increase density, reducing your risk of fractures.

Finally, small bursts of movement like this quick and easy workout can boost your mood, improve sleep, and sharpen your mind. Studies show that active older adults have a slower rate of cognitive decline, better memory, and a lower risk of dementia. What are you waiting for? Give this quick workout a go from your living room, and repeat it daily to see the benefits.

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