If you’re over 50, there are three essential movements you should be doing daily to improve your strength and mobility. In this guide, I’ll explain what these movements are, why they’re so important, and how to adjust them to suit your ability level.
My name is Will Harrow, and I’m a specialist physiotherapist for the over-50s at HT Physio in Fareham. I’ve selected these movements because they specifically target areas of the body that commonly become weak, stiff, or tight as we age. By performing these exercises daily, even just a few repetitions, you can effectively slow down or even reverse these changes.
Safety First
Before starting, please remember: these exercises are general advice and may not be suitable for everyone. See a medical expert if you have any health concerns. Avoid any movements that cause pain.
Let’s dive into the three key movements.
1. The Sit-Back Squat
This movement is fantastic for improving mobility in your lower back, hips, knees, and ankles.
Level 1: Supported Lean-Back Stretch
- Hold onto a sturdy surface, such as a kitchen counter or the back of a chair.
- Lean slightly forward and gently sit back as if lowering into a chair.
- Focus on stretching your lower back and hips.
- After a few seconds of holding, go back to the beginning position.
Level 2: Partial Squat with Minimal Knee Bend
- Keep your hands on the support and bend your knees slightly as you lower your hips.
- Maintain a comfortable posture, avoiding excessive knee strain.
- This variation targets your hips and lower back.
Level 3: Full Sit-Back Squat
- Lower yourself fully into a squat while keeping your back rounded.
- Your hips should be as near to the floor as you can.
- Hold briefly before returning to the starting position.
Spending 2–3 minutes daily in these positions can greatly improve flexibility and joint health.
2. Overhead Reach
This exercise improves shoulder mobility and thoracic (mid-back) flexibility.
Level 1: Finger Walk Up the Wall
- Stand facing a wall with good posture.
- Place one hand on the wall and slowly walk your fingers upward as far as comfortable.
- Lean gently into the stretch if it feels safe.
- Lower your hand and repeat.
Level 2: Nose-to-Wall Reach
- With your nose lightly touching the wall, take a position closer to it.
- Walk your fingers up, maintaining good posture.
- Once fully extended, lift your hand slightly off the wall without moving your head.
- Lower your hand back down.
Level 3: Advanced Wall Reach
- With your nose touching the wall, lift your arm higher and hold for a moment.
- Engage your glutes for stability.
- Alternate arms and repeat.
This movement is excellent for building strength and stability in the shoulders. Aim for 2–3 minutes per side daily.
3. Hip Rotation Exercise
Maintaining hip mobility is crucial for walking, balance, and overall joint health.
How to Perform:
- Lift the bent leg to a 90° angle.
- Rotate your leg inward (medial rotation) by moving your shin across your body.
- Next, move your shin outward to perform external rotation.
- Focus on movement coming from your hip joint, not just your knee.
Key Tips:
- Repeat on both sides.
- Pay attention to stiffness or limitations in one direction.
- Perform these rotations slowly and consistently.
Over time, this exercise strengthens small, often neglected muscles around your hips, improving mobility and reducing stiffness.
Final Thoughts
These three daily movements—the Sit-Back Squat, Overhead Reach, and Hip Rotation—are powerful tools for maintaining strength, mobility, and independence as you age.
Consistency is key. Over time, even a few minutes a day can make a big difference.
If you found these exercises helpful, let me know in the comments! Thank you for taking the time to invest in your health, and I’ll see you in the next guide!”
