I am a big believer in keeping exercise simple, enjoyable, and effective. You don’t need fancy machines, complicated routines or bucket loads of time to exercise. Just a few tried-and-true moves that keep you strong, steady, and confident in everyday life.
You will be amazed at the results.
Here are my Fab Five. These are the best exercises for over 55s. They’re safe, adaptable, and cover all the essentials – strength, balance, posture, and energy. You won’t need much equipment and can do them anywhere. Start with 10 of each. Do one set. And progress the repetitions as to how you feel.
Exercise 1. Push-Up and all the modifications
How to do it:
- Start with your hands on a wall, bench, or the floor.
- Bend your elbows to bring your chest in closer to the floor etc, then push back up.
- Choose the level that suits you.
- Wall push-ups are a great starting point, and you can progress over time.
Why it’s Fab:
Push-ups strengthen your chest, shoulders, arms, and core. They’re brilliant for everyday tasks like pushing yourself up from a chair, opening heavy doors, or even keeping up with the grandkids on the floor.
Exercise 2. Squat
How to do it:
- Stand with your feet about hip-width apart.
- Bend your knees and lower down as if sitting into a chair.
- Keep your chest lifted, then press through your heels to stand tall again.
Why it’s Fab:
Squats are one of the best exercises for independence. They make it easier to get up from chairs, use the stairs, and keep strong legs for walking. Plus, they give you a great boost of energy!
Exercise 3. Standing Side Leg Raise with Resistance Band
How to do it:
- Pop a resistance band around your ankles.
- Stand tall, holding a chair or wall for balance.
- Lift one leg out to the side, keeping your toes facing forward.
- Return slowly, then swap sides.
Why it’s Fab:
This simple move works wonders for hip and leg strength, which are so important for balance. Strong hips mean steadier steps and less risk of falling—something we know everyone values.
Exercise 4. Supine Bridge
How to do it:
- Lie on your back with your knees bent and feet flat.
- Push your heels into the floor and lift your hips up towards the ceiling. Squeeze your bottom (glutes).
- Lower slowly and repeat.
Why it’s Fab:
Bridges fire up your glutes, hamstrings, and core. These muscles support your lower back, help with walking, and keep your posture upright. It’s a gentle but powerful way to protect your back.
Exercise 5. Single-Arm Standing Row with Resistance Band
How to do it:
- Anchor a resistance band to something secure (like a door handle).
- Stand tall and hold the band in one hand.
- Pull it back towards your waist, keeping your elbow close.
- Return with control, then change sides.
Why it’s Fab:
Rows strengthen your back, arms, and shoulders, perfect for posture and everyday lifting. They also help undo the rounded shoulders that can creep in from sitting too much.
These five exercises are simple, safe exercises for ageing well, and will work for anyone. Do them regularly and you’ll notice improvements in strength, balance, and confidence in everyday life.
Why not give them a try at home today?
If you enjoy these Fab Five moves, you’ll love our group exercise classes for over 55s, where we focus on building confidence, mobility and long-term fitness – all with like-minded people from your local community.