As the years pass, maintaining a robust and steady physique becomes crucial for staying agile, active, and independent. Preserving mobility ensures that you can enjoy everyday freedoms regardless of age.
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To keep your muscles strong and maintain easy movement, regular exercise is key. This helps to uphold an active and autonomous lifestyle, allowing you to tackle daily routines effortlessly. The exciting news? You don’t need a suite of gym equipment to see real transformation. Starting with bodyweight exercises is all you need to begin building strength.
“Standing exercises offer a unique way to build full-body strength, distinct from sitting or machine workouts due to the increased core engagement they demand,” says
Joe LaCerra, who owns and trains clients at W.O.L.F Gyms. “These exercises enhance the body’s resilience and spatial awareness. Although seated and machine workouts have their benefits, incorporating standing exercises is vital. They refine how the body moves, which is especially critical as aging brings a higher risk of falls. Developing stability in a standing position greatly reduces this risk.”
Exercises that require standing engage you to combat resistance, simultaneously balancing and stabilizing your posture. Even if an activity targets primarily the limbs, your core, hips, and minor supportive muscles contribute in significant ways.
“This is one reason carefully chosen standing exercises give you so much bang for your buck. They teach different parts of the body to work together during the same movements we use every day- squatting, stepping, pushing, pulling, lifting, and carrying,” says Hazel Anderson, PT, DPT, ScD, DipACLM, Associate Professor, Doctor of Physical Therapy Program; Diplomate, American College of Lifestyle Medicine; University of St. Augustine for Health Sciences. “That strength can make climbing stairs, carrying groceries, completing household tasks, and recovering from a stumble feel more manageable.”
To get you on the right track, we learned five standing exercises to add to your exercise routine that can help restore full-body strength faster than gym memberships after 65.
Goblet Squats
“This movement strengthens your quads and glutes while forcing your body to maintain a strong core and neutral spine by holding the weight directly in front of you,” LaCerra tells us.
- Stand tall, feet slightly wider than shoulder-width.
- Grasp a dumbbell with both hands, and hold the weight in front of your chest with your elbows pointing down and tucked in.
- Hinge at the hips and bend your knees to squat, keeping the weight in place.
- Squat as far as you can with a straight back.
- Push through your heels to return to the starting position.
Romanian Deadlifts
Romanian deadlifts strengthen your glutes, hamstrings, and spinal erectors.
“Too often, people avoid bending out of fear of injuring their spine. A properly executed Romanian deadlift will actually make your spine more resilient over time,” LaCerra tells us.
- Stand tall with your feet hip-width apart.
- Hold a dumbbell in each hand.
- Bend your knees slightly and hold the weights in front of your thighs.
- Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
- Squeeze your glutes to return to the start position.
Standing Dumbbell Shoulder Press
“This exercise brings the upper body into the equation, strengthening the shoulders and triceps primarily. By performing this movement standing, you are engaging your core and working on your overhead strength,” LaCerra points out.
- Stand tall with your feet hip-width apart.
- Hold a dumbbell in each hand at shoulder level, palms facing forward.
- Press the weights overhead, extending your arms.
- Use control as you lower the weights back to shoulder height.
Squat to Chair
“The squat to chair is one of my favorite lower-body exercises because it practices the same movement used to stand from a chair, get out of a car, or get on and off the toilet,” Anderson says.
- Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
- Activate your core and keep your chest lifted.
- Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
- Lightly touch the surface of the chair with your glutes.
- Press through your heels to rise back up.
- Perform 8 to 12 controlled reps.
Rhapsody Of Realities 9 August 2026 By Pastor Chris Oyakhilome (Christ Embassy): You Don’t Have Two Natures
TOPIC: You Don’t Have Two Natures (Rhapsody of Realities 9 August 2026)
Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new – 2 Corinthians 5:17
Rhapsody Of Realities For Today’s MESSAGE:
One of the most important truths about the New Birth is this: you don’t have two natures. You’re not partly human and partly divine. The Bible is clear: old things are passed away, and all things have become new. That includes the old nature. The Bible says, “Of his own will begat he us with the word of truth, that we should be a kind of firstfruits of his creatures” (James 1:18).
You’re vitally born of God. The life you received from Him wasn’t added to your human life; it replaced it. That’s why the Lord Jesus said, “That which is born of the flesh is flesh; and that which is born of the Spirit is spirit” (John 3:6). Your origin has changed. The New Birth translated you from death to life. Hallelujah!
The Apostle Paul expresses this reality powerfully: “I am crucified with Christ: nevertheless I live; yet not I, but Christ liveth in me…” (Galatians 2:20). The “I” that was sustained by the old life has been brought to an end. What you have now is the life of Christ in you. The idea that a Christian has two natures suggests a constant inner conflict between opposing natures within the same person. But that’s not the picture the Scriptures present.
The Word says, “Knowing this, that our old man is crucified with him…” (Romans 6:6). Notice it doesn’t say, “Our old man is being crucified”; the only thing ongoing is the renewing of your mind: “And be not conformed to this world: but be ye transformed by the renewing of your mind…” (Romans 12:2).
Your spirit is already recreated in righteousness and true holiness (Ephesians 4:24). You’re now a partaker of the divine nature (2 Peter 1:4). Stop trying to suppress an old nature that doesn’t exist. Galatians 5:24 says, “And they that are Christ’s have crucified the flesh with the affections and lusts.” Therefore, don’t struggle to be righteous; live righteously because that’s who you are.
Live in the consciousness of this truth and your life will consistently reflect the dominion and excellence of Christ.
PRAYER
Dear Father, I thank you for recreating me in Christ. I don’t have two natures; I have your divine nature in me. I live in the reality of who I am, expressing righteousness, dominion and excellence every day, in Jesus’ Name. Amen.
FURTHER STUDY
Romans 6:5-6 (KJV)
For if we have been planted together in the likeness of his death, we shall be also in the likeness of his resurrection: [6] Knowing this, that our old man is crucified with him, that the body of sin might be destroyed, that henceforth we should not serve sin.
Ephesians 4:22-24 (NIV)
You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; [23] to be made new in the attitude of your minds; [24] and to put on the new self, created to be like God in true righteousness and holiness.
2 Peter 1:4 (KJV)
Whereby are given unto us exceeding great and precious promises: that by these ye might be partakers of the divine nature, having escaped the corruption that is in the world through lust.
1-YEAR BIBLE READING PLAN
Romans 11:25-36 & Psalms 82-84
2-YEAR BIBLE READING PLAN
Philippians 1:9-14 & Isaiah 60
DIVINE HEALTH CONFESSIONS – 9TH AUGUST 2026
I am living the good life prearranged for me before the foundation of the world. I live in prosperity, victory, glorious health, and dominion that Christ wrought for me. My spirit, soul, and body are subject to the Word of God and the influence of the Holy Spirit!
Keep saying it, don’t stop talking it! Remember, you can make your way prosperous with words. Get talking today!
Remember to share with all your friends and loved ones today. Thank you and God bless you richly.
Rhapsody of Realities 2026 Devotional was written by Pastor Chris Oyakhilome (D.Sc., D.D.). President of Loveworld Inc. aka Christ Embassy Int’l.
REMINDER!!! JESUS IS COMING SOON
ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!
Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:
Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.
Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold
AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.





