The 4-minute daily workout scientists say dramatically boosts strength after 65
A new study revealed that doing these four exercises for a few minutes a day can boost strength, balance, and mobility for many adults
It's important to maintain and build full-body strength, stability and balance. As we get older, these help us to stay independent for longer and lower our risk of conditions like osteoporosis, which we are more at risk of after menopause.
However, if you're new to strength training in your 50s or 60s, you wouldn't be blamed for not knowing where to begin. Scientists at Penn State College of Medicine have just released a new study that might have the answer.
The researchers wanted to find out how much exercise older adults need to maintain independence, live longer, and avoid falls. They found that simple strength work, lasting just four minutes a day, could significantly improve balance, strength, and mobility in adults over 65.
The 97 study participants were 74 years old on average. Before the study, they did about 18 minutes of exercise per week. This is well below the NHS' recommendation of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Half followed a programme called FAST-2, which was successful. The programme consists of push-ups, chair stands, two-arm rows, and stair stepping for 30-second stints, followed by a 30-second rest between exercises. The other half continued with their previous exercise habits.
How to do the FAST-2 workout
Push-ups
- Rest your hands on your yoga mat or the floor, placing them slightly wider than shoulder-width apart. Make sure your wrists are stacked directly under your elbows, and your elbows are directly under your shoulders.
- Come into a high plank position. Brace your core.
- Bend your elbows and lower your body until your chest is a couple of inches from the floor.
- Push through your arms to return to the starting position.
- Complete the exercise for 30 seconds, then take a 30-second break.
If you're new to push-ups, try an elevated push-up first: rest your hands on your kitchen counter or a stable bench. Alternatively, drop your knees to the floor for more support.
Chair stands
- Sit on a stable chair or bench with your feet hip-width apart. Place your hands on your hips or out in front of you so you don't support yourself with them.
- Push through your feet to stand.
- Pause for a moment, then lower back down onto the seat.
- Complete the exercise for 30 seconds, then take a 30-second break.
Two-arm rows
- Hook your resistance bands over a door handle or attach them to a sturdy chair.
- Hold the band with your arms out straight in front of you. Stand far enough away that the band is taut.
- Brace your core and pull your shoulder blades back and down, bending your elbows softly.
- Pull the band towards your hips, pause for a moment when it's a couple of inches away, then slowly let it out again.
- Repeat the movement for 30 seconds, then take a 30-second break.
A simple set of resistance bands is all you need to do the scientists' workout. This set from Fokky is a woman&home favourite as it comes with handles and a door anchor, which sits between your door and its frame. It's handy for exercises like pull-downs and rows.
Stair stepping
- In the study, participants used an adjustable stair stepper machine. However, you can do this with stairs in your home.
- Stand in front of your first step, feet hip-width apart.
- Place one foot on the stair and step up without using any support.
- Bring the other foot up to meet it. Pause for a moment, then come back down.
- Complete the exercise for 30 seconds, then take a 30-second break.
The participants made the exercises more difficult as the 12 weeks progressed. This is called progressive overload. They may have increased the number of repetitions completed in 30 seconds or added light weights, like dumbbells or thicker resistance bands, to make the exercise harder.
After 12 weeks, results published in PLOS One showed significant improvement in participants' physical function. They could rise from a chair more quickly and balance on one leg longer.
Maintaining leg strength is incredibly important as we age. It helps us carry on with daily activities such as walking up and down stairs or getting in and out of the car. Woman&home’s resident doctor, Dr Amir Khan, has previously told us that “strong, muscular thighs are one of the best investments you can make for your long-term health”.
Christopher Sciamanna, professor of medicine and public health at Penn State College of Medicine and lead author of the study, says the results show that even small changes to your activity can make a difference when your mobility or physical function is assessed.
"The human body is designed to improve very quickly," Dr Schiamanna says. "And just a few repetitions of an exercise performed regularly can lead to huge improvements. Exercise is about forward thinking - think about what you want to be able to do and train for it."
Another advantage of the four-minute routine was that the participants followed it consistently. The study found that it was completed on 81% of the days. While many of us are time-poor or have irregular schedules, we can usually squeeze four minutes of movement into our day.
"Exercise is actually really complicated, because you have to decide how many repetitions, how far, how many sets, how much rest, and how many times per week," says co-author Smita Dandekar, associate professor of paediatrics at Penn State College of Medicine. "It's hard work, so there's huge problems with people wanting to do exercise. If we can make it short, we're part way there."
Other ways to improve your strength and physical fitness when you’re over 65 include walking, dancing, water aerobics, riding a bike, yoga, Pilates and tai chi. You’re never too old to start moving your body more and building up muscle and bone strength.
