Kicking off your morning with a quick 10-minute workout is an excellent method to establish healthy habits for the rest of the day. Even better, you can enhance your full-body strength by focusing solely on standing exercises. We consulted Karen Ann Canham, CEO and founder of Karen Ann Wellness, who outlines an efficient morning standing routine designed to increase strength for individuals over 50. All that is required is a resistance band and your own body weight!

Strength training becomes increasingly vital after the age of 50 because it aids in preventing falls, bolsters bone health against osteoporosis, and maintains a healthy metabolism, as explained by Canham. If you don’t engage in regular resistance training, you could lose between 3% to 8% of your lean muscle mass every decade after turning 30. This muscle loss process is referred to as sarcopenia.

“Sarcopenia (muscle loss) and reduced fast-twitch fibers weaken daily movement, balance, and reaction time,” Canham tells us.

The 10-Minute Morning Workout To Build Strength

Perform two rounds of eight to 10 reps of the below exercises.

Squats

1. Stand tall, feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips.
3. Bend at the knees and hips to descend into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.

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Standing Rows

1. Anchor a resistance band at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your body.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.

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Reverse Lunges

1. ​​Stand tall, feet hip-width apart.
2. Hold a dumbbell in hand from end to end.
3. Extend your arms ahead of you.
4. Step back into a reverse lunge.
5. Return to the start position.

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Overhead Press

1. Stand tall at the center of a resistance band, feet shoulder-width apart.
2. Hold a band handle in each hand.
3. Press your hands overhead until your arms are completely extended.
4. Bring your hands back to shoulder level.

Side Leg Lifts

1. Stand tall, holding onto a wall or sturdy chair for support, if needed.
2. Lift one leg out to the side.
3. Slowly lower, and repeat.

Standing Calf Raises

1. Stand tall, feet hip-width apart.
2. Rise onto the balls of your feet.
3. Hold for a moment at the top, then lower.
4. Keep your core activated throughout for balance.

Alexa Mellardo