Four simple midlife exercises a physiotherapist says can help prevent frailty

A physiotherapist is urging people in midlife to adopt four basic strength and functional exercises several times a week to help slow age-related muscle loss and reduce the risk of frailty.

Fikri Fikriev, a physiotherapist at Physiotherapy Matters, told the Mirror that two-leg bridges, wall push-ups, sit-to-stand movements and calf raises can be performed three to four times weekly to support mobility, build strength and ease back pain. He said the body begins to lose muscle mass from about the 30s or 40s and that the process can accelerate from about age 65, in some cases approaching losses of around 8 percent per decade.

Two-leg bridge. Lying on the back with knees bent and feet hip-width apart, push the hips upward while pressing through the heels to form a bridge. The movement is intended to strengthen the posterior chain — glutes, hamstrings and lower back — and to reinforce core and pelvic-floor stability. Fikriev noted that bridge variations, including single-leg bridges, added pulses or external weight, can increase difficulty as strength improves.

Wall push-ups. Standing at arm’s length from a wall with hands placed at shoulder width, bend the elbows to bring the chest toward the wall and push back to the start. The version is a lower-intensity alternative to floor push-ups and targets chest, upper-back and core muscles while also promoting better posture. Progression can include moving the feet farther from the wall or switching to incline or floor push-ups when feasible.

Sit-to-stand. Rising from a seated position to standing without using the hands is a functional exercise that trains the muscles used in everyday activities. Repeated sit-to-stand repetitions build strength in the quadriceps and glutes, improve joint flexibility and can be progressed into full squats or lunges when appropriate.

Calf raises. Alternating between flat feet and a tip-toe stance improves ankle mobility, balance and lower-leg strength. The exercise can be performed on both feet or progressed to single-leg calf raises and by adding resistance to challenge stability and circulation in the lower limbs.

The call to add basic resistance and functional movements aligns with national guidance on physical activity. The NHS recommends adults aim for at least 150 minutes of moderately intense activity a week (or 75 minutes of vigorous activity) and to include strength exercises that work all major muscle groups at least two days a week. Research has linked regular strength training and vigorous activity with reduced risk of cardiovascular disease, improved metabolic health and lower incidence of chronic musculoskeletal pain.

Fikriev emphasised consistency, saying adherence to a balanced routine is key to preserving strength and mobility as people age. He pointed to the dual benefits of lowering long-term musculoskeletal pain and supporting day-to-day function, including improved balance that can help reduce fall risk.

Health professionals commonly recommend modifying exercises to individual ability and advancing intensity gradually. For people with existing health conditions, recent surgery or persistent pain, clinicians advise consulting a doctor or physiotherapist before starting a new exercise programme.

Simple bodyweight exercises are widely used in preventive and rehabilitative settings because they require little or no equipment and can be adapted to a range of fitness levels. Clinicians say incorporating these movements into weekly routines can help maintain independence, reduce the likelihood of disability in later life and contribute to overall cardiovascular and metabolic health.