{"id":817500,"date":"2026-03-10T21:56:17","date_gmt":"2026-03-10T21:56:17","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/817500\/"},"modified":"2026-03-10T21:56:17","modified_gmt":"2026-03-10T21:56:17","slug":"im-a-65-year-old-pt-if-i-had-to-choose-3-exercises-to-do-every-day-itd-be-these","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/817500\/","title":{"rendered":"‘I\u2019m a 65-year-old PT \u2013 if I had to choose 3 exercises to do every day, it\u2019d be these’"},"content":{"rendered":"

If you think fitness is limited to long, punishing sessions in the gym or hours spent pounding the pavements, think again. If you want to keep moving well as you age, it might be time to reconsider how you think about movement and what \u2018counts\u2019 as exercise \u2013 it will likely make it much easier to establish a sustainable routine. That\u2019s the premise behind 65-year-old personal trainer and nutritionist Janet Osbourne<\/a>\u2019s approach to fitness.<\/p>\n

Keen to get more people moving with lifelong strength and mobility<\/a> at the forefront of their minds, Osbourne recently revealed to her followers the three exercises she never skips. <\/p>\n

1. Calf raise (20 reps)<\/strong>\"Image<\/p>\n

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    The first exercise Osbourne highlights is calf raises, which she says support balance<\/a>, circulation and ankle strength. Indeed, the benefits of calf raises have been the subject of several scientific studies. <\/p>\n

    One paper<\/a> published in the Journal of Applied Physiology found that performing bodyweight calf raises three times per week for eight weeks improved explosive ankle strength and neuromuscular activation in the calf muscles. Another study<\/a> found that the exercise improved both balance and plantar-flexor strength \u2013 the power of your calf muscles to push your foot downwards \u2013 which is vital for walking<\/a>, running<\/a> and jumping<\/a>.
    <\/p>\n

    2. Sit-to-stand (20 reps)<\/strong>\"Image<\/p>\n

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      Osbourne calls the next exercise, sit-to-stands, \u2018one of the most functional movements for everyday life.\u2019 This move involves exactly what it sounds like: sitting down and getting up from a chair. If you can continue doing this with relative ease as you age, it makes it much easier to remain mobile and independent, increasing your chance of being able to get up if you were to fall. <\/p>\n

      You can progress the movement by going lower and sitting down and getting up from the floor (known as the sitting-rising test, which has been said to help predict longevity<\/a>), but sitting and standing from a chair, as Osbourne does, is a great place to start. <\/p>\n

      And it\u2019s never too late to start: one study<\/a> published in Experimental Gerontology found that doing the sit-to-stand exercise improved the leg strength of frail older adults, and made sitting down and standing up easier.
      <\/p>\n

      3. Wall angel (10 reps) <\/strong>\"Image<\/p>\n

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        The third exercise that Osbourne would never skip is wall angels<\/a>, which she says help correct rounded shoulders, improve spine mobility and relieve back and neck tension. This is particularly important if you\u2019ve spent a decent chunk of time sitting down<\/a> in front of a screen. <\/p>\n

        \u2018Wall angels counteract rounded shoulders and forward head posture \u2013 helpful for desk workers or anyone feeling tight and holding tension through their upper-back and neck,\u2019 personal trainer Bella Poppy previously told WH. They also build strength and stability, she added \u2013 and by \u2018strengthening the upper-back and rotator cuffs<\/a>\u2019, you help \u2018protect your shoulders during pulling movements,\u2019 which, again, are the foundation of everyday activities like pulling open doors and drawers.
        <\/p>\n

        These exercises may sound simple, but incorporating them into your daily routine can help future-proof your body. <\/p>\n

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        Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n