We already know exercise can help us to live longer. A review of studies found that being physically active could increase our lifespan by about two to four years, as a “conservative” guess (some research puts it closer to seven years).

Other research found that a combination of exercises is best for longevity. But personal trainer Bruno Pontes, working with fitness app Muscle Booster, stressed the importance of strength training as we age. 

“Resistance training is one of the most effective tools to counteract the natural muscle loss that comes with ageing,” he said.

One paper found that 90 minutes of strength training a week was linked to up to four years of potential extra life. It has also been associated with a 2.3-year lower brain age.

Aside from helping you to battle sarcopenia, or age-related muscle loss, strength training can also decrease your risk of falls, Pontes said.

And the Mayo Clinic stated that strength training could “slow and, in many cases, reverse the changes in muscle fibres associated with ageing”. 

What at-home exercises should I do to slow ageing? 

1) Glute bridges

“Glute bridges help strengthen the glutes while minimising stress on the lower back,” said Pontes. 

“They improve hip strength and pelvic stability, which can help to reduce back strain. The key is to focus on squeezing the glutes at the top of the movement rather than arching the lower back.” 

Stronger glutes have been linked to a longer, healthier life.

2) Sit-to-stands 

These “can strengthen both the quadriceps and glute muscles while improving everyday functional activities,” the trainer continued.

“This exercise becomes increasingly important as we age, since the ability to stand without assistance is closely tied to lower-body strength, coordination, and overall independence.” 

Sit-to-stand tests are regularly used as markers of physical ageing, as your ability to complete the movement says so much about how your body is functioning. A 2012 study called the sit-to-stand test a “significant predictor of mortality” among 51-to-80-year-olds.

3) Wall push-ups 

“Wall push-ups are a low-impact variation of traditional push-ups performed against a wall instead of on the floor. They are great for building and maintaining functional strength without putting significant strain on the body,” Pontes ended. 

These can help to prepare you for “true” push-ups, too, which The Washington Post described as an “essential” exercise for ageing well.