"It's never too late to move!"—A trainer says these seven moves will help you stay strong and mobile in later life

It's well-known that exercise keeps you feeling younger but according to the Centers for Disease Control and Prevention, only 21.6% of men and 17.6% of women aged 50-64 met the US physical activity guidelines in 2020. For those aged 65 and older, those numbers plummeted.

There's no need to be disheartened though. "It's never too late to move!" says Rory Knight, director of fitness for UK-based fitness app Mvmnt, which has launched a collection of low-impact bodyweight strength workouts specifically for adults aged 55 and over.

"These exercises and workouts will provide you with the physical and mental stimulation required to keep you young at heart," says Knight. The collection is only available through Sky Live, Sky Glass, Sky Stream, Sky Q and the Mvmnt app (if you have a Sky device), but Knight has shared highlights from the Age Strong collection, including simple exercises anyone can try today.

Why strength and mobility matter in later life

Strong arms, legs, torso and core are crucial for everyday activities such as getting in and out of a chair, going up and down stairs and lifting grandchildren, says Knight.

"Physical activity can also reduce the risk of falls by improving balance and coordination, while helping prevent age-related conditions such as osteoporosis," he adds.

Osteoporosis —a condition that weakens bones, increasing fracture risk—is often called a "silent disease" due to its subtle early symptoms, such as back pain, reduced height or a stooped posture.

However, progressive resistance exercises can slow or prevent bone loss by increasing bone mass and density.

Simply going about your daily business isn’t enough to strengthen bones. To achieve the “osteogenic effect” that combats osteoporosis, you need weight-bearing exercise.

Fortunately, your own bodyweight is all you need.

The best exercises for people over 55

Using your bodyweight to create resistance is the simplest way to stay active, injury-free and build strength and mobility at any age. These beginner-friendly exercises from Mvmnt’s Age Strong series are tailored to older adults who are easing into regular exercise.

1. Partial squat

Reps: 10

• Stand with your feet shoulder-width apart, toes pointing out slightly.
• Keeping your chest facing forward, sit your hips back and bend your knees.
• Lower into a squat as far as you comfortably can.
• Push through your heels to stand up straight.

Knight says: "Use a chair to aid with balance and stability if needed. With continued practice, you’ll be able to get stronger and increase your depth over time."

2. Single-leg balance

Reps: 5 each side

• Stand with your feet together.
• Lift one leg, bending your knee, until your thigh is parallel to the floor.
• Hold for 10 seconds, then switch sides.

Knight says: "Challenging your balance and stability is an essential component of fall prevention, enabling you to go about daily activities with renewed confidence."

3. Alternating arm circle

Time: 10sec each direction

• Stand with your arms by your sides.
• Swing one arm forward, overhead, behind you and back to the start, while also swinging the other arm in the other direction—backward, overhead and forward. Move smoothly and with control.
• Perform for 10 seconds, then reverse the direction of movement.

Knight says: "This is a simple yet effective mobility drill to increase range of motion through your arms and shoulders, while potentially helping with conditions such as arthritis."

4. Standing prisoner march

Time: 30sec

• Stand with your hands behind your head and elbows pointing to the sides. Squeeze your shoulder blades together.
• March on the spot lifting your knees high.

Knight says: "This move strengthens the torso, while engaging the upper-back muscles—key for maintaining good posture."

5. Hamstring sweep

Reps: 10-12 each side

• Stand tall and reach your arms overhead.
• Place the heel of one foot on the floor just in front of the other foot, and hinge forward at the hips to fold forward and sweep your arms down and behind you.
• Keeping your back flat, sweep your arms forward as you push your hips forward to stand up straight.
• Repeat on the other leg.

Knight says: "A lovely combination of mobility and dynamic flexibility through the upper and lower body. This exercise packs a punch of anti-ageing benefits."

6. Wall push-up

Reps: 10-12

• Place your palms on a wall at chest height, shoulder-width apart.
• Step back and bend your arms to slowly bring your face toward the wall.
• Press your hands away to return to the start and repeat.
• Adjust your distance from the wall to make it easier or harder.

Knight says: "This modified push-up targets the chest, triceps, shoulders and core, and you can easily adjust the intensity by shifting your feet closer or further from the wall."

7. Modified squat-jab-cross

Time: 30-60sec

• Start in a boxer's stance, with your hands next to your face, elbows pinned to your torso and your feet shoulder-width apart.
• Bend your knees and push your hips back into a partial squat.
• Stand back up and throw a jab with your left hand, then a cross with your right (or vice versa if you're left handed).
• Drop into another partial squat and repeat.

Knight says: "A natural mood enhancer. Life can get a little serious so this is a fun exercise that can help to improve cognitive function while boosting circulation and blood flow."