Can a 10-Minute Standing Routine Reverse Muscle Loss After 65?
Muscle changes with age
Muscle loss is a natural part of aging, and maintaining strength can support confidence and independence. The workout described takes about 10 minutes and requires no gym or expensive equipment.
Terry Tateossian, a certified lifestyle medicine coach, trainer and nutritionist at THOR – The House of Rose, says the routine targets muscle groups commonly affected by sarcopenia. She identifies the calves, quads, glutes and posterior chain, which includes the lower, middle and upper back, hamstrings and glutes.
Start with chair stands
Begin seated near the front of a sturdy chair, with feet hip-width apart and positioned beneath the knees. Press through the heels to stand without using the hands, knees or other support.
Soften the knees and move the hips back while keeping the chest upright. Then engage the hamstrings and glutes to bring the hips forward and return to standing.
Alternate heel and toe raises
Keep the heels on the floor and lift the toes and balls of the feet as high as possible. Alternate this movement with heel raises for two minutes.
The instructions call for 15 heel raises and 15 toe raises, then repeating the sequence. Tateossian says a 10-minute daily practice can help establish a habit while working on muscle strength.
Key points
- The routine is designed to take about 10 minutes and needs only a sturdy chair.
- It targets calves, quads, glutes and muscles along the back of the body.
- Exercises include chair stands, hip movements, heel raises and toe raises.
- Terry Tateossian emphasizes building a daily exercise habit.