Ageing well requires a multi-faceted approach. Research has consistently shown that resistance training is one of the best things you can do for your health as you get older, while your cardio age may be a better predictor of heart health than your actual age.
It's easy to overcomplicate things, though. That's why trainer John Lindsey has devised a bodyweight routine that takes no longer than 10 minutes to complete. He recommends anyone over 35 starts incorporating it into their daily routine to reap the benefits later in life.
'Simple habits that build mobility, balance and strength for the long haul,' he says. 'Move better. Live more. If you're 35+ and want to stay strong, mobile and athletic for life, try doing these five things daily.'
The Longevity Daily 5 Routine
- Deep Squat – 2 minutes
- Single-Leg Balance – 1 minute (each leg)
- Thread the Needle – 10 reps
- Turkish Get-Up – 4 reps (2 each side)
- Dead Hang – 1 minute
Why it Works
Mobility
Sitting in a deep squat opens up the hips, encourages greater ankle dorsiflexion and decompresses the spine, while dead hangs achieve something similar for the shoulders and back. Thread the needle also develops strength while improving thoracic spine rotation, helping release tension in the shoulders and upper back.
Balance
Both the single-leg balance and Turkish get-up require the body to stabilise itself, albeit in different ways. The single-leg balance focuses on stability in a fixed position, while the Turkish get-up constantly shifts your centre of gravity through multiple planes of movement. Together, they challenge your core and coordination.
Strength
Having enough strength to simply stand up and get down to the floor are essential skills as you age, and the Turkish get-up challenges both perfectly. Dead hangs also test grip strength, which research has linked to a lower risk of mortality.
Joint Health
These five movements ensure every major joint in the body – ankles, knees, hips, shoulders and wrists – moves through a full range of motion. Keeping them active each day may help offset some of the mobility losses associated with ageing.
How to Do the Movements
Deep Squat
- Stand with your feet a little wider than hip-width apart.
- Keep your chest proud and your core braced.
- Sink your hips back and descend into a squat while your knees travel in line with your toes.
- At the bottom of the squat, your thighs should reach parallel or lower, with your elbows between your knees.
- Hold the position for two minutes.
Single-Leg Balance
- Stand on one leg with a slight bend in the knee to create tension through your glute, quad and foot.
- With the other foot off the ground, lightly tap the floor in front of you, to each side, and directly behind you.
Thread the Needle
- Set up in a high plank position with your feet wider than shoulder-width apart. Rest on your knees if needed.
- Reach one arm underneath your body while keeping your supporting arm locked and your lower body still.
- Rotate back to the starting position before reaching the same arm overhead.
- Return to the start and repeat.
Turkish Get-Up
- Start lying on your back and raise one arm towards the ceiling.
- Bend the leg on the same side as your raised arm.
- Drive through that foot while bracing with your opposite arm and extending the opposite leg.
- Push yourself up onto your elbow, then your hand, before driving your hips upwards.
- Thread your back leg underneath into a kneeling position, then stand up to complete the movement.
- Reverse the movement slowly to return to the starting position.
Dead Hang
- Use an overhand grip slightly wider than shoulder-width apart. If this feels uncomfortable, try using gymnastics rings.
- Engage your shoulders by pulling your shoulder blades down and back into an active hang.
- Keep your body straight, legs together and avoid swinging. Brace your core and point your toes slightly in front of you.
- Start with short holds (10-20 seconds) before gradually building up. You can also progress to active-hang reps or one-arm dead hangs.
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Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_
