Strength training is essential after 50 for slowing down the muscle mass decline that occurs with ageing, but if you’re new to exercise, or returning following an extended break, it can be difficult to know where to start.

Fitness expert and motivational speaker Denise Austin has exactly what you need — she’s shared her three essential moves for longevity and mobility after 50.

All you’ll need for the three exercises is an armchair or sofa; just make sure that it doesn’t have wheels, and you have plenty of space around it. The workout takes three minutes, and you can easily do it during a TV commercial.

Remember, if you’re recovering from a specific injury, it’s always a good idea to seek personalized advice from a qualified professional.

What is the workout?

Here are the three exerci

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