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  • Writer's pictureJanice Gill

2 Exercises for a Pain Free Future (Easy and Fast)

The Myth - As you age you get pains everywhere, and there's nothing you can do about it.

Fact - Much of the pain we experience in later years can be eased by strengthening core muscles.

I've been challenging myself to take a walk with my camera every day for the month of October. Yesterday, life threw me a curve ball and I couldn't get out and about.

Instead, I added to my regular regime of core strengthening exercises with a few more repetitions.

I only do two core exercises and since I started, they have transformed my outlook on keeping healthy and agile. Strengthening core muscles helps with balance and posture, supporting our joints and especially our spine. Joint and back pain are common in later years but they don't need to be.

The great thing about both these exercises is you don't need to go to the gym and you don't need a big block of time.

The exercise I do if I can't do anything else is the Squat. It incorporates using more muscle groups than any other core-strengthening exercise. You can find out how to do it here

or Google how to do squats for beginners.

When you first start doing squats it may seem hard to balance and you may be wobbly and unsure of yourself. It can help to start with your sofa or bed behind you.

Start off slowly by repeating the squat 10 times a couple of times a day and gradually build up.

The second exercise is the Plank. This is especially good for strengthening the muscles that support the spine reducing the chances of suffering back pain. This video shows variations on the plank but the version on elbows and knees is plenty to improve your core strength if you are beginning to exercise.

These exercises take very little time and are great for fitting in around your daily routine.

Personally, I start my day with a few stretches then hold a plank for 30 seconds. This is followed by 10 squats. Altogether, less than 5 minutes.

I'll do the same again when I get home in the evening, usually while waiting for dinner to cook, and once more before bed. I'll add 2 sessions in the middle of the day if I'm working from home. I get to do loads more squats if I'm playing with the grandchildren - they are much better at them than me though ;-)


If you are already experiencing pain, consult your doctor or physiotherapist before starting any new exercise regime.

Do you have a favourite exercise to keep you healthy and mobile? Feel free to share it with us in the comments.

12 views3 comments


Oct 20, 2023

Janice, wonderful! I have recently had some Physical Therapy, and they are all about the power of your core to improve things and to release pain. Thanks so much for this post and the videos. I'm renewing my resolve to redesign my exercise routine/s.


Oct 20, 2023

Hey Janice, I've been meaning to work on strengthening my core muscles for a while. Now that you've given me two videos to begin with, I have no more excuses. Thank you. ~ Florence C.


Oct 20, 2023

Helpful information! I do squats daily but due to shoulder problems I can't do planks. I also have a cardio bike that I do daily. Trying to keep the old body in as good condition as I can.

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