New research shows simple exercises performed daily can reverse age-related decline in just 12 weeks, helping you to stay strong for longer

Gideon Remfrey shows the correct form for a sit-to-stand test
Performing a sit-to-stand test five times as quickly as you can helps measure lower-body strength and mobility Credit: Heathcliff O'Malley

Staying agile and reversing age-related muscle loss might sound unachievable without dedication and a lengthy, well-honed gym routine. But, according to new research, just four minutes of strength exercises a day could help keep you strong and independent in later life, and turn the clock back decades.

Researchers at Penn State University asked over-65s to complete a daily, four-minute routine of chair stands, step-ups, double-arm rows and press-ups. After just 12 weeks, their strength, mobility and balance had significantly improved.


Read the story with videos of the excercises >>>>

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