As we get older, strength training isn’t about bulking up, but instead, the focus is on maintaining muscle mass and improving the elasticity of our joints. We naturally lose muscle as we age, and this can lead to stiffness, poor balance, and chronic pain. Strength and mobility exercises are the best way to counteract this.
Yet if you’re returning to exercise following an extended break, or you’re a complete beginner, it can be tricky to know where to start. Luckily, you’ve landed in the right place. Below, 65-year-old trainer Janet Osbourne shares a quick mobility routine you can do every morning to really feel a difference in your body.
As a reminder, if you’re currently recovering from an injury, it’s always best to seek personalized advice from a qualified professional. If at any point you feel a sharp pain when exercising, stop.
What are the exercises?
Osbourne shares six different exercises to add to your routine. Five of them are done standing, and for one of them you’ll need to sit down on the floor — using an exercise mat or yoga mat can help make things more comfortable. You won’t need any additional equipment; however, you might want to be near something to hold onto for support, such as a table or sturdy chair.
Here are the exercises:
- Hip rotations: 10 per leg. Hold onto something for support and lift one leg with a bend in your knee. Take your leg out to the side, then back behind you, thinking about circling the leg from your hip joint. Do 10 reps on one leg, then turn and do the same on the other leg.
- Ankle circles: 5 each direction on each leg. Starting in the same position as the first exercise, bend one knee and balance on the other leg. Hold on to the side for support if you need it. Engage your core, squeezing your belly button into your spine — this will help you balance. Draw a circle with your ankle, making five circles in one direction, then switch to the other direction. Complete 10 circles on each leg.
- Cat-cow: 10 reps. This is a standing version of the classic yoga move, which can help keep your spine mobile and reduce stiffness in your lower back. Stand with your feet slightly wider than hip-width apart, hinge at your hips, and keeping your back flat, run your hands down the front of your legs. Pause when your back is flat, then reverse the movement. As you stand back up, round your shoulders and arch your back.
- Arm swings: 10 reps on each arm. These work on your shoulder mobility. Stand with your feet hip-width apart and engage your core. Keeping your arm straight, swing one arm up to the ceiling, then the other. Keep switching sides and complete 10 reps on each side.
- Elbow squeeze and open: 10 reps. Start standing with your feet hip-width apart and your core engaged. Place your hands behind your head with your elbows out to the side. Bring your elbows together in front of your face, pause, then take them back out to the sides. Complete ten reps.
- 90/90 hip rotations: 10 reps on each side. This is one of the best exercises you can do to build mobility in your hips. Start seated on the floor with one leg bent at 90 degrees in front of you and the other at 90 degrees behind, so your knees point in opposite directions. Your front thigh should align with your torso, and your back thigh should extend out to the side. Keep your chest upright and hold your arms out in front of you. Slowly rotate your hips to switch sides, keeping both knees bent — aim for control, not speed. Do 10 reps on each side.
What are the benefits?
“Mobility training is key to long-term independence,” Osbourne writes. “It helps keep your joints moving well, supports healthy muscle function, and improves balance and stability, reducing your risk of falls. A few minutes of mobility each day is an investment in how you’ll move for years to come.”
When we talk about mobility, we’re referring to your ability to control and move a joint through its full, intended range of motion. All of these exercises focus on that. They might not feel like much, but you’ll be lubricating the joints, reducing the friction that causes arthritis pain. Exercises like this can also reduce the impact of spending too much time sitting down, helping improve your posture.
Finally, the single most important benefit of adding mobility exercises to your routine is that they reduce your risk of trips and falls. Exercises like these give your ankles, hips, and spine the range to react if you trip, helping you correct and catch yourself before getting hurt.
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