3 simple exercises Olympian Sally Gunnell swears by at 60 to stay strong and independent in her 80s

Being able to reach above your head, go up stairs, and pick bags up from the floor may not sound like a challenge now, but we all lose at least some mobility with age.

According to the NHS, everyone loses up to 8% of their muscle mass every 10 years between 30 and 50. After 50 and menopause, this rises to 10% unless we do something about it. That something? Strength training.

Olympic hurdler Sally Gunnell is a personal trainer and dedicated strength coach for women. There are a few moves you can do now to ensure you stay moving well into your 80s and beyond, she says. These are known as functional exercises. They mirror movements we make in daily life, strengthening the muscles we need to do them.

One-arm rows

Rows are a staple exercise as they work multiple muscles at once. This one-arm row requires a set of dumbbells and a stable stance, so you can rest on a gym bench or study chair if you need to. Otherwise, follow Sally's demonstration...

Here's how to do a one-arm row:

• Come down into a lunge position, but keep your back leg straight out behind you and turn your foot outwards.
• Rest your arm on your front leg, if needed, and make sure your back stays straight through the movement.
• Taking your dumbbell in the opposite hand to your bent leg, row from a straight arm position towards your hips.
• Move as though you're trying to put the dumbbell in your back pocket.
• Repeat on both sides.

Shoulder press

The shoulders are among the most underrated muscles. The shoulder press is the perfect movement to ensure they get the attention they deserve in an upper-body dumbbell workout.

Here's how to do a shoulder press:

• Stand with your feet shoulder-width apart, holding your dumbbells at shoulder level. Turn your elbows out slightly.
• Brace your core and squeeze your glutes (buttocks).
• Press the weights up over your head until your arms are straight at the top.
• Slowly, lower the weights back down with control.
• Repeat the movement.

Split squats

Single-leg exercises like walking lunges and split squats build strength in the lower-body muscles, such as the quadriceps (thighs) and glutes. They also boost balance, as you have to use the smaller muscles to stabilise your body during the exercise.

How to do split squats:

• Stand with your feet shoulder-width apart, then take a step back into a lunge position. Hold your dumbbell in the opposite hand to your front leg.
• Make sure most of your weight is planted through your front foot by lifting your back heel from the floor.
• Bend both knees and bring your back knee down until it sits a few inches off the floor.
• Push through your front foot to come back to standing.
• Repeat the movement on both legs.

Other exercises to include

Want to turn Sally's 3-move workout into a longer session? Add in some of the best exercises for longevity. These include:

• Squats or sit-to-stand exercises
• Press-ups (either flat on your yoga mat or against a wall)
• Plank
• Deadlifts or Romanian deadlifts