Engaging in regular exercise is highly beneficial for combating age-related changes in your body. Once you turn 40, the decline of lean muscle mass, known as sarcopenia, becomes unavoidable unless you prioritize strength exercises. Additionally, reductions in bone density and flexibility occur, alongside a slower metabolism. Here are five daily bodyweight exercises that are more effective at counteracting aging than any treatments post-40, so take note.

“Bodyweight exercises bolster muscles, safeguard joints, enhance balance, and maintain an active metabolism, all without the need for equipment,” explains Karen Ann Canham, CEO and founder of Karen Ann Wellness. “While lotions and supplements might offer temporary surface improvements, they can’t rebuild muscle, strengthen bones, or protect your heart. Exercise provides vitality, mobility, and resilience that no quick-fix can offer.”

5 Daily Bodyweight Moves That Reverse Aging After 40

Squats

“Squats strengthen legs, hips, and core; protect knees and spine,” Canham tells us.6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall, feet shoulder-width apart.
2. Extend your arms ahead 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.
6. Perform 2 to 3 sets of 10 to 15 reps.

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Pushups

“Pushups build upper-body strength and maintain bone density,” Canham says.

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Perform 2 to 3 sets of 10 to 15 reps.

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Glute Bridges

“Glute bridges activate the glutes, support posture, [and] reduce low-back strain,” Canham notes.

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for a moment.
4. Lower your hips back to the start position.
5. Perform 2 to 3 sets of 10 to 15 reps.

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Plank Holds

“Plank holds strengthen the core, improve balance and stability,” Canham points out.

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Walk your feet out to hip-width.
4. Engage your abs, squeeze your buttocks, and pull upward through your quads.
5. Hold the position for 20 to 40 seconds.

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Lunges

“Forward or reverse lunges train coordination, strengthen legs, and protect joints,” Canham says.

1. Stand tall, feet parallel, hip-distance apart.
2. Place your hands on your hips.
3. Step forward with one foot.
4. Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
5. Keep your upper body straight.
6. Press through your front heel and the ball of your back foot to rise back up.
7. Perform 2 to 3 sets of 10 to 15 reps.

Alexa Mellardo