'I'm a PT - 6 moves are best to build muscle, improve flexibility and burn fat over 50'

Building and maintaining muscle becomes increasingly important as you age, as people generally start to lose muscle mass in their 30s and beyond.

The rate at which it depletes accelerates when you hit the age of 65, meaning regular strength training is important.

The more muscle the body has, the easier it is to lose weight, too. Studies have shown muscle is more metabolically active than fat.

This means the more muscle you have, the more calories you burn, even while at rest.

To improve your muscle mass and flexibility, personal trainer and co-founder of premier fitness training facility VICTRESS MVMT Stacy Orsborn recommended six moves.

Moves to build strength and improve flexibility

Bodyweight squats

"Improve lower body strength and stability, essential for daily activities," the expert said.

Push-ups (modified if needed)

"Strengthen the upper body and core, promoting better posture and arm strength."

Diaphragmatic breathing

"Build core strength, which is crucial for overall stability and reducing back pain."

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Hamstring stretches

"Improve flexibility in the back of the legs, reducing stiffness and enhancing mobility."

Seated spinal twist

"Increases spinal flexibility and helps alleviate lower back tension," Stacy added.

Wall angels

"Strengthen upper back muscles and improve posture by promoting shoulder mobility."

The expert added: "These exercises and stretches are designed to promote overall fitness, improve flexibility, increase core strength and strengthen muscles, making daily activities easier and reducing the risk of injury."