The Best Fitness Platform to Train Anywhere!

Personal trainer and former orthopaedic surgeon Dr Kate Ella has seen first hand what can happen when people haven’t incorporated functional fitness into their daily lives. ‘As an orthopaedic surgeon, I saw so many people who had fallen and then been unable to get back up off the floor and the consequences of that,’ she tells Women’s Health. ‘Getting up from the floor is so important as we get older because it means that not only can we keep saying yes to opportunities like playing on the floor with grandchildren but it also keeps us safe.’

Probable sarcopenia (age-related muscle loss), which contributes to frailty and subsequent falls, is a huge issue in the UK, says Dr Kate, highlighting a study that found it affects more than 20% of adults in their 70s. The good news? You’ve got the power to majorly delay it. ‘There is so much we can do to build muscle without needing to join a gym or find hours of time that we don't have,’ she adds. Below, find her four non-negotiable moves – no gym required.

‘These movements are some of my favourites to keep me getting up from the floor, by keeping my arms, legs and core strong, my back and legs mobile and my balance challenged every day.’

1. Crab walk

‘The crab walk is great for core and arm strength, and it's one of those movements that everyone can get involved with, making it easy to fit into the day,’ Dr Kate tells WH.

2. Spinal twist

‘The spinal twist is super for back mobility, and can be done sitting down at your desk when you realise that you haven't moved for far too long,’ she adds.

3. Wall press-up

‘The wall press-up is also amazing for arm and core strength and perfect to do while dinner is cooking. It can also be modified in so many ways to make it work for almost anyone – I've recommended it to clients in their 30s and in their 80s,’ says Dr Kate.

She suggests the 'diamond option' to older clients – 'stand close to the wall and make a diamond with your fingers and thumbs, then do the wall press. It really works the triceps which is so important for getting up from the floor and sofa (or the loo) and even more so as we get older and need that extra help.'

'For younger clients, I often suggest they move their feet as far from the wall as they can, while keeping their core engaged,' adds Dr Kate. 'That increases the angle between their body and the wall and therefore the force required. Then, they can progress onto a sofa press with hands on the sofa – that way, the force is still reduced compared to a standard press-up, but they can lower the surface over time and build up the challenge.'

4. Tiptoe squat

‘The tiptoe squat that I do every night while I brush my teeth is probably my favourite,’ says Dr Kate. ‘It helps with leg mobility, leg and core strength and balance – all of which are so important for getting up off the floor in our 80s and beyond.’

‘My top tip for movements like these is to work out how they fit into the day best so that they become a part of everyday life,’ advises Dr Kate. Habit stacking – incorporating the movement into an activity you already do daily – can be really effective, she adds. ‘I use it myself, too – I always brush my teeth before bed (as you'd expect), and so by stacking the tiptoe squat onto that, I know that I will do it every day. And the dentist was happy that my teeth are still being brushed well, too.’

The takeaway? Never underestimate the power of adding even just minutes of functional fitness into your routine – your 80-year-old self will thank you for it.