Six must-do exercises to maintain joint and muscle health over 40
Muscle strength and exercise are the key to longevity
“Our joints are surrounded by many muscles that help to keep them healthy,” says Professor Alister Hart in this article in The Times. “Everyday movement and walking are important for functional health, but there are some exercises that we can do for added benefit.”
As we enter our 40s and 50s, many of us start to experience stiffness, joint aches, lower back pain and a gradual loss in muscle strength. These issues can impact daily life - but the encouraging news is that targeted, weekly exercises can help prevent or mitigate all of these concerns.
Six experts spearhead some helpful guidance in the Times article:
Professor Alister Hart, consultant orthopaedic hip surgeon and part of the Exercise for Science team.
Professor Tom Wainwright, deputy head of the Orthopaedic Research Institute at Bournemouth University and physiotherapist for the Dorset NHS Foundation Trust.
Professor Stuart McGill, Professor Emeritus at the University of Waterloo (Canada) and a leading researcher on spinal health.
Paul Hobrough, chartered physiotherapist, sports scientist, former Team GB athlete and author of Running Free of Injuries.
Dr Nicky Keay, honorary clinical lecturer at University College London’s school of medicine and specialist in exercise endocrinology .
Dr Helen Branthwaite, podiatrist and chief clinical adviser of the Royal College of Podiatry
Together, they recomment six essential exercises to incorporate into our workout regimes:
1. Counterbalance Squats
Why it matters: Squatting is a foundational functional movement that supports everyday activities and provides strength to the lower body. It improves quad engagement, knee loading, balance, and proprioception - all essential for healthy ageing.
How to do it:
Stand with feet shoulder-width apart, toes slightly turned out.
Hold a weight (dumbbell or kettlebell) at chest height, arms extended.
Keep your body tall and back straight, pushing hips back and bending knees to squat as deeply as comfortable.
Allow knees to move slightly over toes but avoid letting them collapse inward or outward. Push through your heels to return upright.
Aim for 8–10 reps, building up to 2–3 sets.
For a challenge, try squatting with heels raised or on a slight decline The Times.
2. Glute Bridges
Why it matters: By targeting the gluteal muscles (maximus, medius, minimus), hamstrings, and lower back, this exercise supports hip, back, and pelvic strength essential for posture and daily movement.
How to do it:
Lie on your back with knees bent (around 45°), feet flat and hips-width apart, hands at your sides.
Lift your hips off the ground by squeezing your glutes and core until your shoulders, hips, and knees align.
Hold the top position for 2–3 seconds, then lower back.
Start with 10–12 reps, progressing to 2–3 sets. Add weights or perform single-leg variations for increased difficulty.
3. Bird Dog
Why it matters: Promotes spinal stability without compressive loads, engages both lumbar and thoracic back muscles, and activates hip extensors - making it excellent for preventing back issues.
How to do it:
Start on all fours with hands under shoulders, hips over knees, and a slight upward curve in the spine.
Brace your core, then simultaneously lift your right arm and left leg parallel to the floor—without overextending.
Hold for 6–8 seconds, then return and alternate sides.
Begin with four reps per side, take a 30-second rest, then do three more reps, rest, and finally two reps. Gradually add a repetition per set as you get stronger.
Optional progressions include clenching your fist on the lifted arm or pushing the raised leg heel back while keeping the foot flexed. If needed, try a standing version using a chair for support.
4. Heel Squeeze
Why it matters: Targets the piriformis, a lesser-known gluteal muscle. Weak or tight piriformis muscles can cause glute-related pain and reduced mobility. Strengthening it helps prevent these issues .
How to do it:
Lie face down. Bend your knees, spreading them apart, and bring your feet together in the air.
Keep your hips grounded and slowly lift your knees, squeezing your feet together.
Relax your upper body; focus on activating the piriformis.
Hold the squeeze for about 3 seconds, gradually increasing to 5 seconds.
Start with 3 sets of 5 reps daily, building up to 4 sets of 15 reps with 10-second holds over time.
5. Multidirectional Stepping and Hopping
Why it matters: Weight-bearing, multi-directional movement promotes bone density, coordination, balance, and fracture prevention - through direction changes and balance demand.
How to do it:
Stand upright, hands by your sides. Step in sequences: side-to-side, forwards, backwards, diagonally—for about 12–15 seconds. Repeat three times.
After a few weeks, challenge yourself—progress to single-leg stepping, then incorporate hops and jumps in all directions.
6. Heel Raises
Why it matters: Strong ankle joints are critical for balance, stability, efficient walking, and fall prevention—all vital for staying active and capable in midlife and beyond.
How to do it:
Stand barefoot, holding onto a chair or wall for balance if needed.
Rise onto your tiptoes, then lower your heels slowly—stopping just above the ground.
Begin with 5–10 reps, gradually progressing to 3 sets of 8–12 reps, daily.
If uncomfortable or experiencing pain, consider consulting a physiotherapist or podiatrist for tailored guidance The Times.
These six exercises work together to fortify strength, stability, flexibility, and movement quality - particularly in areas most vulnerable to decline with age. Here's how they support midlife bodies:
Lower-body and joint resilience: Counterbalance squats and glute bridges enhance hip, knee, and back function.
Spinal integrity & core balance: Bird dog reinforces safe spinal mechanics and contralateral coordination.
Targeted glute health: Heel squeezes engage underworked muscles, reducing pain and improving mobility.
Bone & balance protection: Multidirectional stepping/hopping supports skeletal strength and coordination.
Ankle and gait strength: Heel raises ensure stability and walking efficiency—key to maintaining independence.
These movements are preventive and restorative, designed to preserve the strength, flexibility, and agility that are foundational to our everyday lives, long into our later years.