Lift and Lower

Keeping strong requires a little

motivation and effort, but it
doesn’t mean you have to buy
special equipment or join a gym.

Exercise now for better strength later

As we age, our bodies naturally start to lose

muscle mass and strength.1 But creating
a habit of strength training can help you
preserve and enhance your muscle mass at
any age.1

Carry these moves with you

Whether you want to strengthen your core,

arms, legs, or back, all you need is your
own body to do these exercises.1 You can
do them anytime, anywhere! You can even
do these within small spaces.

Body-weight exercises

To get started, you may want to try simple

exercises like the ones listed. Ask your
doctor about what exercises may be right
for you. As you progress, you may be able
to find other body-weight exercises and
instructions online.

Ab crunches2

Squats2

Push-ups2

Step-ups2

Lunges2

Consider trying some moves where all you

need is the weight of your own body.

Sources
1
Mayo Clinic Staff. Strength training: get stronger, leaner, healthier.
Mayoclinic.org. Published April 29, 2023. Accessed August 8, 2023.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/
strength-training/art-20046670

2
Mayo Clinic Staff. Strength training: how-to video collection.
Mayclinic.org. Published February 22, 2022. Accessed August 8,
2023. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-
depth/strength-training/art-20046031

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See the FAQs for the Member Services phone number.

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