Building strength is about helping your body cope better with everyday demands – sitting, standing, lifting, carrying, pushing and pulling. And you can do a lot for your health with very little equipment, space or time. You do not need gym membership, heavy weights or complicated routines. In fact, some of the most effective strength work uses simple movements you already do in daily life.

Key Movements to Support Your Health

• Push movements – using your arms and upper body to push something away
• Pull movements – drawing something towards you, important for posture
• Standing / squat movements – getting up and down
• Hinge movements – bending at the hips to lift safely
• Core stability – supporting and controlling movement
• Leg strength & balance – how we walk, climb stairs and move confidently
• Carrying & holding – real-life strength for everyday loads

Standing and squat movements help build strength in your legs and hips. They’re essential for everyday tasks like sitting down, standing up, climbing stairs and moving confidently through the day.

This is one of the most important movement patterns for long-term health and independence – and it’s something we already practise many times a day. You don’t need weights or a gym to benefit from this movement. Try this:

• Sit on a chair with your feet flat on the floor
• Stand up by pushing through your feet
• Pause briefly at the top
• Slowly lower yourself back down to the chair

That’s a squat. Using a chair helps keep the movement controlled and accessible. As you build confidence, you can use a lower seat, slow the movement down or do it without the chair – but every version counts.

You don’t need a high number for this to be worthwhile. A good starting point is 6 to 10 controlled repetitions, take a short break, and then repeat.

❄️ Beat the Cold February Challenge: Log 6 hours and get a £60 voucher! Still chilly out there? Wrap up, get moving, and show winter who’s boss — one activity at a time.

📅 February Ten Days Active Challenge: Just ten active days this month. Very doable, very motivating, and a great way to keep momentum going 🔥.

🌊 ACG ARP: Chase the Coast: Inspired by the coast, powered by movement. Run, walk or ride your way through this scenic-inspired challenge.

🖤 Virtual NYRR Black History Month Challenge: Run 28 miles and move with purpose this February.

Being able to run means you’re capable of doing lots of other activities, playing sports, dancing, catching buses that you’re late for… And as you get older, being able to run means that fewer of those things will be out of your reach.

84-year-old Gong Wa has never stopped doing what he loves, playing football!

Recently featured on Instagram by Jonathan Cheung, Cheung said he “Kicked off 2026 playing soccer with him – there were moments I’d forget he’s 84 because he’s sprinting like a 40-year-old. I’d play a through ball he couldn’t quite reach, and he’d yell back “I’m 84 dude play it to my feet!””

Age is just a number, unless it starts holding you back… Check out our guide to How to Become More Active and Stick to Exercise if you're struggling to keep your New Year's resolutions.