Reduce your risk of falls and strengthen your bones with this trainer’s three simple home exercises for a functionally strong body
Do these exercises regularly if you want to live a long, healthy life
Sadly, there is no magic potion that can extend human lifespan. But when the U.K. Chief Medical Officers (CMOs) released new activity guidelines this month, they wrote that “if physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and treat.”
Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness Lagree, agrees about the power of exercise. “Regular exercise supports heart health, brain function, blood sugar control, and a healthy metabolism, all of which are linked to a longer lifespan,” she says.
“It can also reduce the risk of chronic conditions like heart disease, type 2 diabetes and osteoporosis. Staying active consistently is one of the most effective ways to maintain both quality of life and longevity.”
The CDC agrees with the U.K.’s CMOs recommendations of 150 minutes of moderate-intensity aerobic exercise each week, plus at least two strength-training sessions.
If you’re a little lost about what to do in your strength training sessions, Chakoian has shared a simple workout featuring her top three exercises to promote longevity.
“These exercises strengthen the major muscle groups that help you stay mobile, independent, and less prone to injury as you age,” she says.
“They also improve balance, posture and bone strength, which lowers the risk of falls and fractures later in life.”
Chakoian’s top three strengthening exercises for longevity
1. Squat
Sets: 3 Reps: 8-12 Rest: 60-90sec
How to do it:
- Stand with your feet about shoulder-width apart.
- Engage your core.
- Push your hips back and bend your knees, lowering until your thighs are about parallel to the floor, keeping your chest facing forward.
- Press through your heels to stand.
“Squats train one of the most important movement patterns we use every day, from sitting down to climbing stairs,” says Chakoian.
“They strengthen the glutes, quadriceps, hamstrings and core while improving balance and mobility. I like them because they give the biggest return for the time you put in.”
2. Push-up
Sets: 3 Reps: 8-15 Rest: 60sec
How to do it:
- Start in a high plank with your hands under your shoulders, arms extended and your body in a straight line from head to heels.
- Bend your elbows to lower your chest, keeping your body in a straight line.
- Press through your hands to extend your arms and return to the high plank position.
Make it easier: Perform on your knees or with your hands on a raised platform or a wall.
“Push-ups build practical upper-body strength without equipment. They target the chest, shoulders, triceps and core. I like them because they also improve stability and body control.”
3. Romanian deadlift
Sets: 3 Reps: 8-10 Rest: 90sec
How to do it:
- Stand with your feet hip-width apart, holding the weight in front of your thighs, palms facing you.
- Engage your core and move your shoulders back and down.
- Keeping your back flat throughout, hinge at your hips and push your butt back to lower the weight down your legs until you feel a stretch in your hamstrings.
- Drive your hips forward to return to standing.
Tip: Choose a weight that makes the exercise feel challenging, but allows you to complete all the reps with good form.
“Deadlifts strengthen the muscles that support posture and protect the lower back,” says Chakoian.
“They primarily work the glutes, hamstrings, lower back and core. I like them because they improve strength for lifting everyday objects safely.”
