Just four minutes of daily strength exercise makes over-65s steadier and stronger
In a Penn State trial with 97 people aged 74 on average, four 30-second exercises done at home for 12 weeks improved leg strength and balance.
You don’t need a gym or a spare hour to get stronger after 65. A trial at Penn State College of Medicine found that a four-minute daily routine done at home improves leg strength and balance.
The routine
Four exercises of 30 seconds each, with 30 seconds’ rest in between:
- Push-ups (wall push-ups for an easier start).
- Chair stands.
- Two-arm rows with a resistance band.
- Stepping up and down a step.
The moves got harder as people got stronger.
The results
97 people with an average age of 74 were randomly assigned to do the routine or carry on as usual. After 12 weeks, those doing it managed 4.2 more chair stands in 30 seconds, balanced on one leg 3.6 seconds longer and were 2.3 seconds faster at the sit-to-stand test. They exercised on 81% of days.
“The human body is designed to improve very quickly,” says lead author Christopher Sciamanna.
What it doesn’t show
The study, published in PLOS One, measured strength and balance, not falls. The gains are modest, but they come from very little time. If you’re unsure which exercise suits you, check with your doctor.
