DROP A DECADE fitness tips

These smart exercise moves are designed to help you look and feel 10 years younger...

It's not just our appearance that changes as we age. 'From bone density to muscle mass, several key health measures decline as we reach the menopause and beyond,' says fitness coach Suzy Alvarez. But all is not lost - regular exercise is a great remedy for the passing of time. Our workout targets key areas, focusing on building stability, activating your muscles and loosening parts of the body that, if underused, can become stiff and sore.

ALWAYS WARM UP!

It's not uncommon to hear your knees cracking and popping when you bend or squat - but a five-minute warm-up and warm-down can help make a big difference. 'As we age, the cartilage lining the joints can develop a slightly irregular surface, causing a sound as the two edges rub together,' says GP Dr Deborah Lee, from Dr Fox online pharmacy. 'Stiff ligaments can also make a cracking sound as they snap open abruptly on movement.'

Strength

1 SINGLE LEG DROPS

Lie on your back with your legs straight, pointing towards the ceiling. Engage your core and slowly lower one leg towards the ground, then slowly raise it back up just before your foot reaches the ground. Repeat on the other side. Do three sets of 8-12 reps.

2 CURTSY LUNGE

With your feet shoulder-width apart, step your left leg behind you and to the right so you are in a curtsy position. Bend both knees until you feel your glutes engage. From here, switch the position of your legs so your right leg is behind, left leg in front. Do three sets of 10-15 reps.

3 KNEE PRESS-UP