Aging is not necessarily synonymous with losing strength, flexibility, or energy. There's just a catch: You take proper care of your body.
Tyler Read, a personal trainer in Eugene, Oregon, USA, with 15 years of experience, suggests a structured daily movement routine to help maintain vitality, mobility and fitness as you age. The key is to work on joint health, muscle endurance and prevent stiffness.
Many people over 40 - and this may include you - start to experience pain that wasn't there before. But with the right exercises, you can stay strong and fit well into old age.
To stay young, focus on movements that improve mobility and muscle coordination. These functional exercises improve posture, protect joints, and strengthen muscles that maintain balance.
Even if you already exercise regularly, adding these moves will make a big difference. Gradually, these exercises will improve flexibility, prevent injuries and support an active lifestyle - whether you're lifting weights, hiking or simply going about your daily activities pain-free.
This short routine requires no equipment and only takes a few minutes each day, making it easy to make it a habit. The moves are designed to improve mobility, strengthen the core, and keep the body refreshed.
So, if you want to maintain a lean and strong body without stiffness, do these exercises daily.
Daily routine
Do this circuit once a day to increase flexibility, strengthen key muscles and improve quality of movement. This exercise reduces the risk of injury and stiffness.
- World's Greatest Stretch - 3 reps per side
- No-Load Squats - 15 reps
- Glute Bridges - 15 reps
- Dead Hangs - 30 seconds
- Plank with Shoulder Claps - 20 claps (10 per side)
Let's do it in order without a break for best results.
Training guide
1. World's Greatest Stretch
Benefits: Stretches hips, spine and shoulders that are stiff from prolonged sitting. Helps reduce back pain and improve posture.
How to do:
- Start from the high plank position (hands at shoulder level, legs straight).
- Step the right foot forward, placing it outside the right hand.
- Keeping your left leg straight, lower your hips slowly.
- Turning the body to the right, raise the right arm to the ceiling while the gaze follows the hand.
- Hold for a second, return the hand, and then repeat on the left side.
- Do 3 reps per side.
2. Squats Without Weights
Benefits: Strengthens legs and buttocks, improves hip and knee mobility. Helps with daily activities such as climbing stairs or walking without pain.
How to do:
- Stand with your feet wider than your shoulders, toes pointing out slightly.
- Bend your hips and knees as if sitting on a chair, keeping your chest upright.
- Get down as low as comfortable, then push through the heels to stand up.
- Do 15 reps.
3. Glute Bridges
Benefits: Strengthens weak buttocks caused by too much sitting. Supports the lower back and improves hip mobility.
How to do:
- On your back, knees bent, feet flat on the floor hip-width apart.
- Lift the hips upwards while tightening the buttocks.
- Hold for a while, lower it slowly.
- Do 15 reps.
4. Dead Hangs
Benefits: Strengthens the grip, shoulders and back while relieving pressure on the spine.
How to do:
- Hang from the pull-up bar with a shoulder-width grip.
- Raise your body until your shoulders are below your ears.
- Maintain this position for 30 seconds.
5. Plank with Shoulder Taps
Benefits: Trains core stability, shoulders, and side abdominal muscles (obliques) without putting strain on the spine.
How to do:
- Starting from the high plank position, the body is straight from head to toe.
- Raise the right hand to pat the left shoulder, then return it.
- Repeat with the left hand. Do not shake the hips.
- Do 20 claps (10 per side).
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Additional tips:
- Do it regularly every morning or before your main workout.
- If dead hangs are too strenuous, start with 10 seconds and increase gradually.
- Focus on movement quality, not speed.
When done consistently, these exercises will help you stay agile, strong and pain-free as you age.
Source: Eat This, Not That!
