Reverse Muscle Loss with Just 3 Exercises (50+)
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- Опубликовано: 13 окт 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 3 exercises to help reverse muscle loss with age.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.u...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.u...
1. Sit to stand - very slow on the way down
2. Squat with weight close to chest
3. Heel raise on step
4. Press up
Thank you so much. Very helpful.
Thanks, saves watching 18 mins for three exercise
@@jacksseawheeze2911yes, I know those exercises. But, I find it is good to watch to make sure my technique is right. That’s why I occasionally use a coach at the gym.
@@jacksseawheeze2911 If you don’t watch , you won’t know how he demonstrates the exercise, as well as giving options for people who need easier alternatives to start them off.
Thanks
I love how each video contains some new information, even when it's reviewing familiar ground, as in the same muscle groups, with new ideas included!
So pleased to hear you've found the information in my videos interesting and useful, I'm so grateful to get to share my work with so many others!
I've never in my life been able to do a push-up, not even when I was young and an active rock-climber! But now, at 71, I have been able to get to doing push-ups against the kitchen bench. That works for me, since the kitchen bench has a smooth curved edge which is comfortable to hold, it is available on the spot, and it requires some core activation as well as the glutes and arms.
Little by little, I can feel that I am getting stronger from doing all these exercises (and some of the other ones). Thank you for making it easy!
Hi, appreciate your videos. Applying what is necessary for me àt my age of 76. Thanks.
Are there exercises and nutrition/supplements for Sciatic nerve problems?
This is fantastic to hear, I'm so pleased to hear you've been putting these exercises to successful use! Keep up the great work 😄
I wish I had seen this 6 years ago, no-one was talking about sarcopenia then, and I have watched my muscle mass go down and down. I am now 81. I’m not sure I have the strength of will and motivation to get exercising now, but your videos will help! I’ve taken screenshots of your very helpful notes, so I am going to try!
I just turned 79 and like you I wish I’d started these earlier. I can’t seem to copy the notes on my mobile device; I’ll see if I can on my computer.
It's never too late and every little helps! I hope these exercises prove helpful for you, great idea taking screenshots ☺
Fantastic video! This channel is gold for seniors!
So pleased to hear you enjoyed it!
Very helpful even for a person of 74,like me. Keep it up
Very happy to be of help!
You are an amazing person Will, sharing all these more then useful exercices for our benefit. So let s practice them and.... rush to read your 2024 edition book. Merci
Thank you so much for your kind words, it's my pleasure to be able to share my work! I hope you thoroughly enjoy my book, if you get the chance to read it 😄
@@HT-Physio of course i shall go through your book, once i receive it, and thinking about your good advices.
❤Thank you Will!!! You make being a senior acceptable!!!!
In my case, Will's guidance makes seniorhood doable!
@@j.t.1215 more than acceptable...
It's my pleasure to help!
@@carolsarazzara So wonderful to hear this!
Hey Will! I've been following your channel since Jun 2023, and rarely comment... but wanted you to know that I've incorporated a number of your recommended exercises into my program. I'm '72, and a runner for ~3 decades. In 12/ 24, I went from 4x / week @ 3+ hrs walk/jog routine to difficulty walking for more than 30 minutes without being totally "gassed." Never found a cause, but am working my way "back" following 6 months off & significant loss of strength. Am now much more focused on regaining strength as I rebuild my aerobic fitness. Thank You for your Great recommendations! ... and Im encouraging Friends to subscribe and join in! Thanks Again! -Jim
Hi Jim - thank you for sharing your experience, I really appreciate you taking the time to write - I'm sorry to hear you've been experiencing these unexplained difficulties, but it's brilliant to hear you're taking the steps to rebuild your strength. I hope these exercises prove beneficial for you! Thank you for sharing my work with others, I truly appreciate your support - I'm wishing you all the best in your strength rebuilding journey 😄
Hi Will, I'm so happy to have recently found your channel. I'm a 53yr old lady with Osteopenia, 3 months ago I suffered a spiral fracture to my fibula near my ankle. I've been housebound all this time and need to go back to my physically demanding job in a months time. I now have your wonderful book, congratulations on it and and to 1 million subscribers. My questions are 1. to strengthen my ankles would these calf raises be the best thing and 2. what breathing is most helpful for the press ups? Thank you so much for all you are doing to help us over 50s 😊.
I just had my my second knee replacement and I have been trying to get back some of the strength in my legs. I can see how these exercises will help me to do that. I am a 72 year old female. Thank you for the help
I hope these prove beneficial for you, I also have plenty more videos on my channel regarding knee health and post-surgical recovery which may prove helpful for you - I'm wishing you all the best in your recovery!
In my late 60s I was shocked that I couldn't get up and down on the floor. I have a deteriorating hip and hadn't realized how weak I'd become avoiding any use of it. Your videos, your book, and your newsletter kept me from giving up through the slow and uncomfortable progress I need. You are an excellent coach and motivator Will Harlow. I'm putting in the effort, forgiving my body not responding as it did 25 years ago, and making new progress in strength, balance, flexibility, and I'm sure a slowdown and reversal of sarcopenia. Keep telling us we can do it, at a new pace, but still much more mobile.
Thank you so much for your wonderfully kind comment. Well done on the fantastic effort you must have been putting in to rebuild your strength and mobility. Forgiveness is such an important message too, the key lesson is to not give up, even if we have to slow down! I'm wishing you all the best in your wellbeing journey 😄
So glad you hit 1 million subscribers, Will! Well-deserved and I'm sure many more to follow. Thanks for everything you do on this channel. 👍
Thank you so much for your kind message, it's my pleasure to be able to share my work with so many people!
This is fantastic info for my calves. So thanks for another great video! Just a note of caution: Wearing socks to do the heel lifts on a slick plastic surface is a potential slipping hazard for us seniors. Even those of us with normal balance and foot muscle control. Perhaps selecting a footstool with an anti-skid surface would be a better choice.
Thanks Will, I'm 76 & I've been doing these exercises & find that they've worked wonders for my muscles.
Thank you so much Will, you are a gem to give us this information. I have a damaged right hand so can’t even do wall pushups, so I am going to do swimming breast stroke for 20 minutes three times a week. But definitely doing the other 2 exercises. It is surprising how much strength I find I lose after an accident or illness requiring a few days of rest. So important to keep strength up.
Hi there - I'm sorry to hear about your hand injury, but great to hear you've found an alternate form of exercise which proves beneficial and I'm pleased you'll be able to put the other 2 exercises to good use. And absolutely, it's so important to protect our strength!
It's a breath of fresh air to have an English physio. Alwaya American.
I am in pain with bursitis across the shoulders in both and have very clicky clonky joints. I do have arthritis and i believe this is in my shoulders as well. I must get more active, abit more than walking. Your vids are brill and will push myself to do them
I really, really, really like your explanations. You are so very thorough!
Thank you so much!
Hoorah! I’ve just bought your book, clicked the link for your video, and am looking forward to an improved me. Thanks so much! 😊
Thank you so much for ordering my book, I hope you find it packed with useful and interesting information. It's great to hear you're taking the steps to focus on your health and wellbeing - I'm sure you'll reap the rewards!
Thank you for the video.
Very happy to share!
Hi Will excellent video, these exercises are just another thing I need as I know I don't do them because of weakness (56aged)😅 I have bought your 2nd book because you are so good at what you do, trustworthy and helpful. Thankyou.
Thank you for ordering my book, I truly appreciate it, and I hope you find it packed with interesting and valuable content! I hope these exercises prove beneficial for you also ☺
Dear Will, I started looking at your videos during our stay in Germany in May June July. Bought your 2023 book , did not get around to collect the video present. Now back in South Africa, trying to find a way to purhase your new book. Also do not have access to a laptop yet. Would also like to get the Fri videos. My problems: osteoporosis, peripheral neuropathy,80 years old. Combining many of your exercises with what I have learnt from pilates. Very helpful. Would not like to loose contact. Thank you for a wonderful way of getting your mesage across to us over 50's❤
Congratulations on a million subscribers, hoping you touch another one soon, love all your well explained and illustrated videos with great technique for over fifties, stay blessed and Massive thanks Will.
Thank you so much for these exercise tips! Really can see hope for reversing the muscle strength🙏🏼
This is fantastic to hear, hope is a very important motivator!
You are an outstanding presenter & fitness guru !!..Excellent, well explained & simple exercizes...keep up with your wonderful videos ~ thank you very much Sir...
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Thank you so much for your kind comment!
thanks Will found this very helpful ,I have also just received your new book ,its got so much information in it . Thank you
This is very useful info. I'd add a pulling motion for the posterior chain, e.g. an inexpensive TRX-type of belt system that hooks on your door.
I’ve been doing these 3x/week for several months and they work!
So pleased to hear this!
Great channel , will...
Please do keep it up...
Greeting from Kem in Malaysia .
My PT suggested for me to include halfway stops in my push-ups to make them a bit tougher. Not sure why but I do them that way.
Thank you for yet another gem.
Very happy to share!
Thanks Will, I will be trying these exercises. I have always been against knee surgery. 😢
You've reminded me of basics I've used in the past. Those calf stretches were part of my after-run regime (before the hip impingement put paid to running) so I've restarted those and 1/2 pushups. I'll see how the hip copes with the chair exercise. If it hurts, don't do it😅
Thank you so much for this!
Bags of rice work really well as weights. Also bags of tins of food, the weight can be adjusted easily. Hope this helps someone.
These are so do-able. I battle depression and psoriasis arthritis = zero ability to get to a gym. But these I *can* do.
Another EXCELLENT video, Will. Thank you so much.
Very happy to be of help!
Thanks Will. I always love your muscle building videos. Wondering if this is too out there, but could you film yourself in the gym whilst using the gym equipment? Your muscle building routine is going so well for me and my husband.
After a few weeks I already feel much stonger and more flexible. So many good exercises. 🎉❤
Very grateful for the easy start ideas. It can be so disappointing to want to improve but it is just too painful. Thank you!
I completely understand - it's all about finding a manageable starting point that allows you to establish a consistent routine!
Thank you - this is really helpful. I‘ve recently been diagnosed as having cervical spondylitis / osteoarthritis in the cervical spine … do you have any tips on exercises which could assist in halting progression and also what exercises that could cause damage and should be avoided? I‘ve read that almost everyone over 50 is likely to have some level of osteoarthritis in the cervical spine ..
Thank you, Will.
Is there an alternative to the press-up? I cannot place any weight on my knees, and have two torn rotator cuffs so putting that type of pressure on my shoulders. I would appreciate anything you can advise. Thank you.
PS and yes I do have your new book.
I also find they hurt my shoulders because of rotator cuff problems.
Thank you so much as always you give us so much to keep us going. God bless you ❤
Thank you I am 86 and will give it a try
Thanks for these! I have a question: Are these ok for people with knee problems?
I have knee problems and I can only do the first exercise you showed with difficulty. But I find squats are extremely painful if not impossible !
Hi! Wow I love those exercises you did fantastic way to wake up to start your day! I do them every morning it make me feel so relaxed and refreshed I really appreciate how you fine the time to demonstrate all these exercises for us to actually to them ,very great advice,thanks for sharing hun!
I'm so pleased to hear you've been putting these to good use and that you've experienced the benefits! It's my pleasure to share my work with so many others 😄
Wow the more you watch will the more you learn
Thanks Will - I have your book, but love your videos still :)
Thank you for ordering my book, I hope you find it packed with useful and interesting information - and I'm so pleased to hear you're enjoying my videos!
Thank you, free public service. Great video.
It's my pleasure to help!
Yes, yes, yes! Completely awesome! Thanks Will!!
Very happy to help!
Thank you Will. I certainly want to reverse muscle mass. 👏🏾👏🏾👏🏾👏🏾🙏🏾❤
Absolutely! I'm wishing you all the best 😄
awesome exercises !!! Very helpful !!!
Very happy to help!
Great video....I am.not able to do knee phus ups...now I will try...very well explained
I hope this proves beneficial for you!
Thank youuuuuu Will, you leave me with a good feeling every time. 💝
So pleased to hear this!
Hi Will you are awesome it’s something which I can do,thanks for teaching this my shoulder pains a lot so gradually I will pick up when I can lift my knees then that will be my guru kanikewhich means real gift to the teacher by students,thanks my boy,hope to meet you in person one day.I am 60 yr old lady, from Bangalore.
Great to hear this will be something you can put into practice. I'm sending best wishes to you in Bangalore! 😄
Will, are there specific exercises to reduce / address / reverse osteopaenia or osteoporosis? Enjoying your content. Thx.
Great videos Will, love all yr work outs. Would like to purchase yr book but confused by the 3 different prices on the Amazon site?
Hi there - I believe the 3 different prices will represent the paperback (physical) copy of the book (£19.99RRP, currently £14.59 on Amazon), the kindle version (£9.99) and the audible version (audiobook)(£7.99) - I hope this helps!
As always, thank you so much, very much appreciated.
Very happy to help!
Oh, Will Harlow! You’re making it hard for me! lol. I have a walking pad in my Amazon cart. We live on top of rock and I’m so afraid of breaking a bone! I will try…I think I can…I think I can! I’ll follow up…sometime! Thank you so much! I have only a 5 pound weight. Will that work for this old 80 year old?
I really like all your routines for us over 50's. low impact and high results. on the push ups, why do you have your ankles crossed? on the full pushup you have beautiful perfect form
Wonderful, made my day, thank you! I feel inspired.👍
So pleased to hear this!
Hi Will! Thanks you for your great videos! Just wondering: why stop at 3/4 when doing heel raises, and no stop? Thank you 😊
Your exercises are simply great. Please send me your video which you promised. Thanks
Thank you for the video, love you muscle loss exercised👍already got your book and it is my manual now😄💪🫶🏻
Very happy to share! Thank you so much for ordering my book, I'm so pleased to hear you're putting its tips to great use!
Thank you for introducing various exercises that can be done by older people who are prone to breakdowns.
I am starting with the ones I think I can do and am beginning to feel the benefits😊
Are there any exercises that can be done by someone as fragile as me who can't even do the reduced load version of push ups shown in the video?🥺
This is such a good channel. Thank you.
Thank you so much for your kind comment!
Please can these exercises be done with osteoarthritis of the knees? Will the knees not be injured? Thanks fir the video, very educative.
Good stuff. Is it necessary to add an upper body pulling movement as well to balance it out ? What is a reasonable back exercise for over 50 that can be done at home ?
Hi there - I have the following videos which may be of interest for this! ruclips.net/video/tDTIF2_wA7s/видео.html ruclips.net/video/LXQK6luMPBk/видео.html
@@HT-Physio thank you so much !
Sounds good. Good training suggestions
I'm following you . Thanks for sharing!❤❤❤
Very happy to share!
Suggestion: Any chance when you say how many kilos you are using, could you also automatically translate that into pounds?
Multiply lbs x 2.2
IT would be Nice with translation to danish. It is the best videos for older people.
Really enjoy your content. I'm just wondering about some specifics.
How often can we do these?
Are they every day exercises or every second day?
How many times a day?
I bought the book Thriving Beyond Fifty through amazon uk as soon as it was released early October 24. Amazing amount of information easy to understand from the very beginning, highly recommend. Well worth £19.99.
Thank you so much for your wonderful review, I truly appreciate you buying my book and I'm so pleased to hear you've enjoyed it! I'm wishing you all the very best 😄
What about strain on knees in case of these squats? Don’t they place added pressure on them, especially past 60 or someone with minor issues with their knees? Kindly clarify.
Informative! Thanks.
Happy to help!
Great exercises. I'm a 54 year old female and I have Retrocalcaneal bursitis. Can I do the Heel Raise on step ?
I am 74 years old and suffering acute sciatica pain in my right leg from thigh to toe for the last 3 months. No relief after so many sessions of physiio. Unable to stand n walk comfortably. Plz suggest any remedy.
Hello doctor. I want to strengthen the muscles of the arms and legs for those in a wheelchair ❤
Thanks Will! You motivated me!
So pleased to hear this!
Really worth full tips for better' Life
Will- I am a 76yo retired nurse. I care for a great granddaughter 2 days a week and she is my motivation. I started doing squats (no chair) and do between 25-30 a day. I am much stronger than before but I have started having back spasms?/ pain when I bend from the waist to pick up something- I’m not sure of what I’m missing- obviously need to strengthen my back. Should I ask for PT referral?
Is there a way to buy your book without having to go thru bezo's amazon?
So much great information, but I can’t implement it right now- really frustrating.
What are the best exercises to do to maintain strength and mobility when you cannot put any weight on the front of one foot?
I am 85 yo, female. Can I do this? I have some health issues, followed by physician, but am on no prescribed medication, just vitamins. Just getting weaker, lost much muscle due to weight loss due to lack of appetite. Widow of five years, live alone. Thank you.
Thank you!
You're welcome!
Love your videos. Do you have any that help for before and after hip surgery?
Thank you very much. Just what I was looking for to reverse my Sarcopenia. Can I do this exercises even if I have a bulge disc and bouts of sciatica pain?
Are ankle and wrist weight (1lb each) useful or harmful
I am 82 years old and wear them about 2 hours a day while walking. I am n good condition and want to build or maintain strength.
Will, I’ve filled out the form for your Guide to Building Muscle & Strength, and sent it in but haven’t received the email with the video. 😢
Can u please suggest some light excercises for some one 85+ arthritic knee pain and diabetic.more concerned...stop muscle loss and improve muscle mass which is essential for diabetic control.
Hi there - I have the following video which may be of interest for this! ruclips.net/video/-PTzzM31O7c/видео.html
Question: I experience a great deal of pain (not discomfort, pain) if I assume a position on my knees. What can I do to relieve this imbalance? Thanks for all you do!
Hi Will
I have tried several times to access the above video without success. Can you help me access it? Thanks, Anna
Very helpful❤
Great to hear it!
Thanks for the good video.
Very happy to share!
Thank you so much!
You're most welcome!
Managed to order and pay for your 2024 book from Amazon today. They are out of stock and cannot say when we can expect to have your book. Any idea what the hold up could be and when we could expect to have it? Possible for you to tell, or out of your hands?
Regards
👍👍 thanks Will
You're welcome!
Good stuff, thank you
Happy to help!
17:39 Great video, thank you.
Very happy to help!
Thank you Will.
How low is too low? Is it OK to take the goblet squat with weight down into a full Asian or primal squat? Although a deep Asian squat is something that I only do when away while wild camping in the middle of nowhere, over a cat hole which I've dug with my trusty trowel (when doing what bears do in the woods!), I can still get down there, but as I'm getting older, practice would be good as it's going to be increasingly about leg power as well as maintaining flexibility.
Will where is the sign up for the video please?