If you’re in your 70s, you might want to introduce a little strength training into your daily routine. Just four minutes a day could improve balance and mobility.
People who tried it for just three months saw improvements in balance, leg strength, and their ability to stand up from a chair, say researchers from Penn State College of Medicine.
They recruited 97 people with average age of 74, half of whom did the resistance training. Before the study began, they said they were exercising for an average of only about 18 minutes a week.
The exercise group carried out four simple movements each day: Push-ups too strengthen muscles in the upper body; chair stands by repeatedly standing up from a seated position to work the legs; two-arm rows by pulling against resistance to strengthen the upper body, and stair stepping, which involved stepping up and down to challenge the legs and support functional mobility.
Each exercise lasted 30 seconds, followed by 30 seconds of rest, bringing the complete routine to four minutes.
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