That's the problem with growing old. The muscles start wasting. I'm fighting it by going to a weightlifting gym a couple of times a week. It's working. I'm finding lifting the supers much easier than I did last year.
Depending on how many supers you are talking about, one option is to take some of the fames out of the super and put them in a spare super (say half of the frames), and them lift the super from the hive with the remaining frames in it.
There are other threads on this subject. 'Search' for 'heavy supers'.
I am coming up to 80, and do find things getting a bit heavy, with the top brood box weighing up to 60 pounds, it's OK moving across, but putting it back up without squashing bees is harder. Lifting full supers on top of those is quite a process! I enlisted a younger person who wanted to learn beekeeping but had no money for the course, and that works very well when she is here. Sadly, this year, she has been unwell, so I am still weight-training. A beekeeping buddy is lovely, working together and discussing options for the challenges.
Twenty seconds is impossible !
# Up dog, down dog, chaturanga, , spinal twists etc. I do 20 minutes intensively daily, Ending with side plank holding the upper leg with your upper arm as high as you can. Twenty seconds is demanding.
As a retired medic: caution is needed with both those age-old 'non-steroidal anti-inflammatory agents'. They can cause stomach inflammation/ulcers and hence bleeding. They are contraindicated if you have high blood pressure, fluid retention and/or dodgy kidney function - ailments that are commoner in the elderly and decrepit such as me (83). There are more modern versions of NSAIs which reduce but not eliminate the risks.
Don't get fat
My GP put me on butec 10 patches after various treatments along the way for arthritis. He's ok with me taking a couple of paracetamol sporadically if I get a bad day (fortunately not too often In summer).
