Sarcopenia is an issue that affects everyone. From the age of 30, people progressively lose muscle mass, strength and function, with research suggesting this can happen at a rate of up to 8% per decade. That process accelerates significantly after the age of 60, posing a greater risk to those who aren’t training to mitigate its effects. Truly, if you don’t use it, you’ll lose it.

With that in mind, it’s best to start moving now rather than leave it too late. Mitch, a senior fitness trainer, believes there are six ‘must-do exercises for older adults’ that will help you stay strong and healthy as you age. Better still, they’re all simple movements that can be performed from the comfort of your own home.

Completing these won’t suddenly have you looking like Arnold Schwarzenegger – they’re not miracle exercises – but they will help build confidence in your ability to move well.

‘Do these exercises at least twice a week for better strength and balance,’ he says. ‘Let’s keep moving and stay healthy together.’

1. Sit to Stand

Mitch recommends doing 10 sit-to-stands to help strengthen your legs and improve your balance. By mastering the movement, you can reduce your risk of falling later in life while maintaining long-term physical independence.

• Start by sitting on a chair.
• Stand up using equal force through both legs.
• Control your descent as you sit back down.

2. Slow High-Knee March

To elevate your heart rate while improving balance and coordination, Mitch recommends 45 seconds of slow high-knee marches. Moving slowly challenges your core stability while reducing the impact on your joints.

• Stand tall with a support frame nearby if needed.
• Engage your core and lift your right knee as high as you can under control.
• Slowly lower it back to the ground.
• Repeat with your left leg.

3. Calf Raise

Strong calves make walking easier and help support a confident gait. They’re also important for stability, balance and coordination. Complete 25 calf raises to reap the full benefits.

• Stand upright, close to a wall if you need extra support.
• With your toes pointing forwards, raise your heels off the floor and contract your calves.
• Slowly return to the starting position.

4. Tib Raise

By lifting your toes towards your shins, you’re working the tibialis anterior muscle, which is important for shock absorption and helping to prevent falls. Mitch suggests 15 reps to strengthen your shins and improve overall stability.

• Stand tall and lift your toes off the ground so you’re resting on your heels.
• Slowly lower your feet back to the ground.
• Repeat for the prescribed number of reps.

5. Single-Leg Balance

There’s a balance theme here, and for good reason. Improving your ability to stand on one leg develops greater lower-body strength, helping to stabilise the body during everyday tasks and reduce the risk of falls. It also benefits the brain by challenging areas involved in reaction time, sensory processing and coordination.

By working on your balance, you may also help reduce age-related brain atrophy. Aim to build up to 30 seconds on each leg, using something for support if needed.

• Stand tall and engage your core.
• Shift your weight onto one leg, lifting the other off the ground.
• Hold the position for up to 30 seconds, or as long as you can.

6. Wall Push-Up

For the upper body, Mitch highlights the wall push-up as an effective strength-building exercise. It’s especially valuable as you get older, helping you support your own bodyweight, push heavy objects and even break a fall.

• Stand facing a wall with your feet around a metre away.
• Place your hands on the wall about shoulder-width apart.
• Engage your core, bend your elbows and lower your chest towards the wall under control.
• Press back to the starting position until your arms are fully extended.
• Repeat for 10 reps.

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.