Healthy Aging Starts with Movement.
The Aging Body
This is what we know..
• Muscle mass declines ~1% per year after age 30!
• Bone density decreases, increasing fall and fracture risk
• Balance and mobility weaken over time
But you can fight back—with your bodyweight.
These 3 big exercises I use in every personal workout and in my group classes: Squats, Lunges, and Push-Ups
Why these? They’re:
• Functional (they mimic daily movements)
• Scalable (easy to modify)
• Equipment-free (you have no excuses!)
Why Squats?
• Builds leg & core strength
• Improves balance and posture
• Supports healthy joints
Think: getting out of chairs, climbing stairs, staying mobile.
How to perform a basic squat:
1. Stand tall with your feet about shoulder width apart, toes slightly out
2. Keep your chest up and your back straight - like you’re proud!
3. Bend your knees and push your hips back like you’re sitting into a chair
4. Lower down until your thighs are about parallel to the ground (or as low as you comfortably can)
5. Press through your heels and feet to stand back up
Why Lunges?
• Boosts hip and leg stability
• Enhances coordination
• Reduces fall risk
Every step is easier when you lunge regularly.
How to perform a basic lunge:
1. Stand tall with your feet hip-width apart
2. Step one foot forward a big step keeping your chest lifted
3. Lower your body by bending both knees - your back knee should move toward the ground, and your front knee should stay right above your ankle (try not to push your knee past your toes)
4. Push through your front hel to stand back up and return to the starting position
5. Repeat on the other leg.
Why Push-Ups?
• Strengthens chest, arms, and core
• Improves posture and bone health
• Supports heart health with compound movement
Push-ups = independence in everyday upper-body tasks
How to perform a basic push up:
1. Start in a plank position - hands under your shoulders, body in a straight line from head to heels
2. Tighten your core and keep your back flat (no sagging or sticking your butt up)
3. Bend your elbows and lower your chest toward the floor - keep your elbows at about 45-degree angle to your body
4. Push through your palms to straighten your arms and lift your body back up
Tip: if it’s too hard, drop your knees to the floor for a modified push-up.
The Takeaway?
Consistency > Intensity
• Just 10–15 mins/day can slow aging
• Bodyweight moves build strength, confidence & longevity