The Top 15 Five-Minute Exercises to Stay Fit and Strong with Age (International Edition)

It’s not rocket science to understand that as we get older, maintaining an active lifestyle becomes increasingly crucial—yet many underestimate just how achievable this can be. Instead of dedicating long periods at the gym or pushing through strenuous exercises that put stress on your body, some of the most efficient approaches involve simpler activities. exercises To maintain strength, balance, and mobility well into later years, you can perform easy, low-impact exercises right at home for just a few minutes each day.

From calf raises to grip strengtheners, these exercises might appear minor, yet they focus on crucial aspects that can enhance long-term health and ensure optimal bodily function. Below, personal trainers offer their top 15 choices...

Joint warm-ups

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"Joint warm-ups are crucial for keeping flexibility, decreasing rigidity, and avoiding injuries—particularly as we get older," according to them. Tess Jewell-Larsen , yoga instructor and Therapy Directory Member states, "These apparently straightforward actions softly lubricate the joints by stimulating the production of synovial fluid. This fluid acts as a cushion for the bones and facilitates smoother movement."

How to do it

Begin with your feet – wriggle your toes and rotate your ankles. Progress upwards through the body: circle the knees And with the hips, softly shift the spine by raising the chest and arching the back. Also, twist your torso from side to side. Circle your shoulders forwards and backwards, make circles with your arms and wrists, and let your fingers wiggle freely. Lastly, work through the movements of your neck—gently swivel your head left and right, then tilt it up and down. Proceed at a slow pace, being fully present as you notice the sensations in every joint."

Quick tip

This 3-5 minute exercise is ideal for early mornings or following extended periods of sitting—why not do it while your tea is steeping or your coffee is brewing?

Calf raises

Calf raises offer a swift and potent method to fortify your lower legs, bolster ankle stability, refine balance, and increase circulation — elements crucial for maintaining mobility as we advance in years," explains Jewell-Larsen. "Often referred to as the 'second heart,' the calves assist in propelling blood upwards towards the heart. Consistent practice of calf raises may further alleviate feelings of fatigue. heavy legs — particularly for those who sit or stand for extended durations.

How to do it

Position yourself standing with your feet spread to be about hips' width apart, using a wall or chair for balance if necessary. Gently raise your heels from the floor so you're balancing on your toes. Pause briefly at the top, then slowly descend back down ensuring smooth movement throughout. Try doing this exercise between 15 to 20 times, increasing the number progressively as your muscles get stronger.

Quick tip

Calf raises can easily integrate into your daily routine—consider performing some while you're brushing your teeth, standing in queue, or preparing dinner.

Grip strengtheners

"As we get older, our hand strength diminishes," according to Samuel Quinn The personal training lead at Nuffield Health stated, "However, grip strength is a crucial indicator of overall strength and aids in performing daily activities."

How to do it

There are numerous effective exercises for improving your grip strength, but I particularly like hanging (clinging to a bar or any overhead object) and loaded carries (such as carrying filled grocery bags or gardening tools like buckets of water or a wheelbarrow). loaded wrist rotations (holding everyday items such books or tools while you perform wrist rotations) or ball squeezes (you can purchase a grip strength ball to use daily at home).

Quick tip

Begin with two exercises; perform each for 20 or 30 seconds followed by a one-minute break. Repeat this sequence for three rounds.

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Glute bridges

"Glute bridge exercises focus on strengthening the glutes, hamstrings, lower back, and core—muscles essential for maintaining balance, good posture, and movement flexibility as we get older," explains Kunal Makwana , a personal trainer and the founder of KMAK Fitness. "Robust glutes aid in supporting the spinal column, alleviating back pain, and enhancing stability during activities like walking, standing, or ascending."

the stairs.”

How to do it

Lie on your back with your knees bent and feet flat on the floor, positioned approximately hip-width apart. Let your arms relax beside you with your palms facing downward. Move your heels closer until your fingers can barely reach them. Engage your core Press your heels into the ground and raise your hips until your body creates a straight line from your shoulders to your knees. At the peak, squeeze your glutes for one second before slowly lowering yourself back down, vertebra by vertebra. Begin with 15 to 20 repetitions within 45 to 60 seconds."

Quick tip

Avoid overarching your lower back. Maintain your ribs in a lowered position and keep your spine neutral. At the peak of the movement, tilt your pelvis toward your face to engage your glutes completely.

Wall angels

"Wall angels are deceivingly straightforward," explains Ashley Hamilton, a personal trainer and the founder of. APX FIT They enhance posture, increase shoulder flexibility, and strengthen the upper back — critical aspects that often deteriorate or become less pliable due to aging and extended periods of sitting.

How to do it

Position yourself with your back flat against a wall and stand approximately six inches away from it. Ensure that your lower back is lightly pressed into the wall. Lift both of your arms until they reach shoulder level. knees bent at a ninety-degree angle , pressing them firmly against the wall like goalposts. Gently slide your arms upward along the wall, maintaining contact with it for as long as you can, before returning to the starting position. Perform 10 to 12 slow repetitions."

Quick tip

If you're unable to keep your arms completely against the wall initially, that's fine. Proceed as far as you can while maintaining control.

Squats

Squats are among the most effective functional exercises for promoting healthy aging," according to Jewell-Larsen. "These exercises replicate daily actions such as sitting and standing, which help strengthen muscles. thighs, hips, buttocks, and abdominal area They also assist us in retaining the capability to rise from the floor — a key indicator of aging gracefully.

How to do it

Position yourself with your feet shoulder-width apart. As you breathe in, flex your knees and push your hips backward as though settling into an imaginary chair just beyond your reach. Ensure your torso stays upright and your knees stay aligned above your ankles—avoid letting them extend forward over your toes. Breathe out as you use your feet to propel yourself back up to the starting position. Breathing out when lifting assists in engaging your abdominal muscles. Begin with 10 to 12 repetitions; feel free to utilize a chair for balance if necessary.

Quick tip

Make it a point to do some squats each time you rise from or settle into a seated position—it’s a minor routine with significant cumulative benefits.

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Heel-to-toe walk

This exercise, also referred to as a tandem walk, enhances your balance and coordination," explains Hamilton. "It achieves this by fortifying the stabilizing muscles in your ankles, feet, and core.

How to do it

Move ahead along a direct path, placing the heel Place one foot right in front of the toes of the other foot. Extend your arms to maintain balance. Walk slowly and steadily for about 10 to 15 steps."

Quick Tip

Lean against a corridor or wall for stability until your equilibrium enhances. You might incorporate this into your routine every day as part of your warm-up or cool-down.

On-the-spot cardio

“This quick, equipment-free burst gets the heart rate up and joints moving,” says Makwana. “It improves co-ordination, cardiovascular health and circulation.”

How to do it

Begin with 30 seconds of high knee marching: lift your knees up as high as you can while staying comfortable, all while remaining in one spot. Ensure your upper body remains upright and use swift arm swings to propel the action. Next, proceed to 30 seconds of rapid steps: Bend your knees slightly and switch to rapid, light footsteps in one place, as though you're running at high speed without moving forward. Keep your weight on the balls of your feet, swing your arms vigorously, and maintain a swift pace."

Quick tip

Adjust by decreasing speed or lowering your knee height as necessary. Aim for light and swift movements when focusing on rapid foot movement, but maintain a tall and sturdy posture when emphasizing higher knee lifts.

Standing side leg raises

Side leg raises enhance the strength of your glutes and hips, boosting stability and warding off age-related deterioration in sideways movements," explains Hamilton. "This aspect is often overlooked but is crucial for maintaining mobility. ageing body fit and strong.”

How to do it

Stay upright and grasp a chair or wall for balance. Gently raise one leg outward, ensuring your toes point ahead. Bring it down slowly and do this 10 to 12 times before switching legs.

Quick tip

Maintain a vertical posture without tilting your upper body during this movement. Keep your spine elongated and allow your lower limb to handle the effort.

Bear crawl

“Bear crawls are a fantastic exercise for mobility, strength and balance as they get the whole body working together as one,” says David McDermott , who leads the athletic training department at United Fitness They provide support for your bodyweight without putting too much stress on joints, allowing you to strengthen muscles safely.

How to do it

Begin in a kneeling posture. Initiate the motion by raising both knees just above the ground; accomplish this by pressing firmly down through your palms and the soles of your feet. Next, move one foot backward along with placing the opposing forearm ahead of you. Then propel yourself forward utilizing the power generated from your rear leg while simultaneously extending your leading hand forward. Repeat these steps once more advancing further onward using the alternate limb configuration. Execute approximately two to three cycles consecutively before reversing direction returning backwards via similar motions but now driving back against your hands' support. Strive for about three series each lasting around twenty to thirty seconds, allowing roughly half a minute up to a full minute recovery period post each set.

Quick tip

Don't stress over having flawless coordination, and if you're feeling anxious about trying this out, start with a soft surface such as carpet to boost your self-assurance.

Bird-dog

"This exercise strengthens your core, enhancing balance, coordination, and spinal alignment—key factors in avoiding falls and maintaining a robust, erect posture," says Hamilton.

How to do it

“Start on all fours. Extend your right arm forward And step one foot backward with your left leg, ensuring your hips remain aligned and your core muscles activated. Pause briefly, go back to the starting position, and alternate sides afterward. Try to complete between eight to ten repetitions on each side."

Quick tip

Proceed gradually and purposefully. Try visualizing a glass of water resting on your lower back.

Wall press-ups

Performing wall push-ups gently builds upper body and core strength without stressing the wrists or shoulders," explains Jewell-Larsen. "These exercises can be beneficial because they: tone the arms, Enhance your posture and assist with daily activities such as lifting, reaching, or pushing. This version is ideal for those looking for a joint-friendly substitute to conventional push-ups."

How to do it

Position yourself an arms' length away from a wall with your feet set hips-width apart. Put both of your hands flat against the wall at shoulder level. Breathe in deeply as you flex your elbows and move your torso towards the wall, maintaining a steady alignment of your body. As you exhale, push yourself back to the initial stance. Try to complete between 10 to 15 repetitions.

Quick tip

Performing wall push-ups can be an excellent way to take a quick exercise break—consider doing them each time you enter the kitchen. To increase the difficulty, place your hands on the countertop instead and move your feet farther backward.

Chair dips

This bodyweight exercise tones your triceps, shoulders, and chest—key muscles for building pushing strength," explains Makwana. "This becomes particularly useful as we get older when you need to push yourself up from a seated position.

How to do it

Position yourself at the edge of a stable chair, ensuring your palms firmly grasp the edges of the seat with fingers pointed ahead. Move your feet forward until you can carefully shift your hips off the chair, transferring your body weight onto your arms. Maintain a bend in your knees and keep both feet flat on the ground as you lower yourself. gradually lower your body by flexing your arms Directly behind you until your arms form approximately a 90-degree angle. Push up using your palms to revert to the initial position. Perform 10 to 12 dips within 45 seconds."

Quick tip

Maintain contact with the back of the chair—moving forward can put stress on your shoulders.

Reverse lunges

Reverse lunges are excellent for enhancing flexibility, stability, and coordination in the lower body," explains McDermott. "Additionally, they engage the muscles surrounding your pelvic area, promoting hip mobility—a crucial factor as we grow older.

How to do it

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You can begin this exercise by using a wall or chair nearby for stability. Stand facing forward initially; hold onto something for balance if necessary. Transfer your weight to one leg as you step backward with the opposite foot, ensuring your foot remains in touch with the floor. leading foot and the surface Plant the ball of your rear foot on the ground and flex both knees to about 90 degrees. Once you sense a stretch in your muscles, use your leg strength to rise and revert to the initial stance. Alternate legs to maintain balance.

Quick tip

Perform up to six repetitions on one leg to enhance muscle stamina, then switch sides. When seated for extended durations watching television, execute a few reverse lunges during commercial breaks.

Plank

Planks enhance core strength, shoulder stability, and overall body control—essential elements for maintaining balance and good posture," explains Makwana. "Additionally, a robust core helps protect the spine and lowers the chance of injuries.

How to do it

Begin on your hands and knees, positioning them under your shoulders. Move your arms ahead until your shoulders align above your wrists. Extend your legs backward; you can either keep your knees down or step further onto your toes. Ensure your body creates one continuous straight line from your shoulders through your knees or heels. Engage your core by pulling your navel toward your spine and lightly tighten your buttocks muscles. Prevent your hips from sinking downward or rising upward excessively. Maintain this pose for 30 to 60 seconds, or alternate holding it briefly interspersed with short breaks.

Quick tip

“Look slightly ahead of your hands, not down. This helps keep your neck aligned and stops you dropping the shoulders.”