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22 | Gazette Life | November 2025GAZETTE | HEALTHSTRONG ENOUGHAs we get older, our exercise routines can become more specialised. Running, walking and cycling are great for cardio-vascular health while yoga and stretching help us to stay supple and flexible %u2013 but strength training can often be overlookedregarded as a macho activity of iron pumping and clanking gym machines.But strength is increasingly important as we get older %u2013 it can prevent strains, falls, injuries and make so many household tasks, from carrying bottles of water upstairs to opening a jar - so much easier. Many exercises can be carried out on a daily basis, but if you%u2019re doing intensive strength training, for example with weights in the gym or extensive work-out sessions, you should allow for recovery periods of at least 48 hours.It may take longer to build strength when you%u2019re older, but the good news is that the advantages for your day-to-day life are almost immediately noticeable. You%u2019ll feel more capable, more mentally positive and, simply, more powerful.EASY WAYS TO IMPROVE STRENGTHDead hangA chin bar is a great investment even if you never get your chin up to it%u2013 just hanging from the bar Strength is power - literally, and you need it for everything from deadlifting your own body weight to bringing the shopping home.for a while every day will improve grip, upper body strength and decompress your spine. Chair standsSit with feet shoulder-width apart, cross your hands over your chest then stand up without using your hands as many times as you can in 30 seconds and off you go.Men aged 60-64 should manage at least 14, and 19 is really good going; women should aim for 12 to 17+. Subtract one stand if you%u2019re between 65 and 69 and another if you%u2019re in your 70s. Ideally, you should be able to do at least 10 until your 90s. Press-upsMen between 45 and 55 should aim for 16+ press-ups as a general level of fitness (women 14+). After the age of 55, men should be capable of 12+ press-ups and women 10+.%u201cMaintaining strength is vital in older age%u201d