You're not as young as you once were, and you're still looking for an exercise routine that works. Or maybe you think you're too old to bother.
Not so. It's never too late in life to get started, according to Joan Pagano, author of 8 Weeks to a Younger Body.
The key may be to start small and work yourself up.
No-Gym Strength Exercises
Pagano recommends these four moves. You can do the whole routine in about 5 minutes.
Squat. Stand in front of a chair, arms forward at shoulder level. Inhale as you bend at the knees, and lower yourself as if you were going to sit down -- just enough to touch the chair. Exhale and return to standing. Only go part of the way down if your knees are uncomfortable. Aim to do this move 10-15 times.
"This is the No. 1 exercise for life," Pagano says. It's practical because "you have to get up from a seated position all the time, from a chair or the toilet. It works the three major muscle groups of the lower body: the glutes, quads, and hamstrings."
Diagonal pushup. You don’t have to get on the ground to do this pushup. Instead, put your hands on a fixed support, like the kitchen counter, so your body is on a diagonal. Try to do 10-15.
"This targets the three major muscle groups in the upper body: the chest, the front of your shoulders, and the back of your arms," she says. "This is good for strengthening the typical fracture spots that happen during osteoporosis."
Pelvic tilt. Strengthen your core muscles with exercises like this one. Lie on your back with bent knees, feet on the floor. As you exhale, tighten your abs and curl your hips 1 inch off the floor with your lower back flat. Release and repeat. Shoot for 10-15.
Back extensions. Stand up, hands on your butt below your waist. Gently pull your elbows toward each other so your upper back arches, slightly. Release and repeat 5-10 times.
"These reverse the tendency we have to hunch as we get older and lengthens out the spine," Pagano says.