If you’re over 50, you’ve likely learned that there are many things in life you simply cannot control. One surefire thing is that, as you age, you naturally lose muscle mass—anywhere from 3% to 8% every decade after 30. (And that rate speeds up after you hit 60.) It’s quite concerning, because strong, healthy muscles are something you need in order to perform daily tasks confidently and independently. But another fact is, you can have the right exercises in place to turn things around and prevent further loss.

Patricia Greenberg, ACE and ISSA Certified Nutritionist and Trainer, Senior Fitness, Wellness Educator, and Aging Expert, shares with us an eight-minute morning routine you can do to reverse muscle loss faster than a standard gym session after 60. Greenberg is incredibly passionate about her own well-being and has run 20 marathons and 115 half marathons. Now, at 65 years of age, she is a long-distance walker and Yin Yogi and gym enthusiast.

Instead of racing to the gym, you can focus on this workout that Greenberg swears by, from the comfort of your home or neighborhood.

Marching in Place

For the first four minutes, Greenberg recommends marching in place, heading out for a brisk walk, or climbing several flights up and down the stairs. This modified high-intensity interval training (HIIT) can help keep your heart strong in the years ahead.

Here’s how to do marching in place:

1. Begin standing tall.
2. Slowly lift one knee to hip level.
3. Alternate marching your knees up, keeping your ribs stacked and arms extended.
4. Do this for 3 to 4 minutes.

RELATED: 7 Simple Bodyweight Exercises That Keep You Stronger Than Most 30-Year-Olds After 50

Sit-to-Stands

This exercise helps build strength throughout your lower body. You can either use a sturdy chair or couch for sit-to-stands.

1. Begin seated at the front of a sturdy chair with your feet placed on the floor under your knees.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support.
4. Use control to slowly sit back down.
5. Do this exercise for 45 seconds.

RELATED: Over 40? If You Can Do This Many Wall Pushups, Your Strength Is Above Average

Pushups

1. Start with a high plank with hands under your shoulders and your body straight.
2. Bend your elbows and lower your chest toward the floor.
3. Maintain a long, straight body as you lower.
4. Press back up, straightening your arms.
5. Do pushups for 1 minute.

RELATED: These 3 TV Commercial Break Exercises Reverse Aging After 40

Toe Touches

Toe touches boost flexibility while providing stability to the core.

1. Stand tall, assuming a wide stance.
2. Hinge forward at the hips, maintaining a straight back.
3. Reach toward to touch your left foot, right foot, then the center.
4. Do this exercise for 2 minutes.

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