'As a 73-year-old coach, strong legs are my secret to ageing well – these are the 4 exercises I never skip'

Lower-body strength is a direct link to maintaining independence as you age. Research indicates that leg strength is not just about muscle mass, but is linked to better cognitive function and a lower risk of dementia. The mechanics involve improved blood flow to the brain and the preservation of mobility. For many, the goal is simple: keep moving to ensure a better quality of life in later years.

Pauline Adeleke, a 73-year-old fitness coach known as Ageless Fitness Lifestyle, advocates for consistent home-based training to maintain this independence. She focuses on movements that challenge the body in various planes of motion. Her approach does not require a gym membership or hours of daily commitment, making it accessible for those who want to stay active at home.

Adeleke recommends four specific bodyweight exercises to maintain leg health. Lateral leg extensions target hip strength and coordination, which is often neglected in standard routines. Donkey kicks focus on the glutes to support the knees and assist with balance and climbing stairs. Hamstring kicks act as a functional warm-up, while single-leg glute bridges with leg reaches engage the core and stabilize the pelvic area.

These movements are designed to be low-impact and manageable at any pace. By integrating these practices into a daily routine, individuals can prioritize their healthspan alongside their lifespan. The emphasis is on functional movement that supports daily activities and long-term vitality.