After 50, maintaining mobility is essential for overall health and well-being. At Hilliard Studio Method (HSM), I blend stretch, strength, and Pilates to help people of all ages maintain their mobility, balance, and flexibility. As the creator of this core-focused, total-body workout method, I’ve witnessed how intentional movement can empower people of all fitness levels. At 70, I’ve learned the importance of embracing failure, hard work, authenticity, and—most importantly—joy. My top tip for staying mobile and healthy? Simply keep moving.
Ready to maintain your strength and flexibility? These 10 mobility exercises are perfect as a warm-up or cool-down for your daily routine and will keep you active and agile for years to come.
Start with the Cat-Cow Stretch
Begin on all fours, ensuring your hands are directly under your shoulders and your knees are aligned with your hips. As you exhale, round your mid-back upward, tucking your chin toward your chest in a "cat" position. On the inhale, arch your back, lifting your head and tailbone toward the ceiling in a "cow" position. Repeat this flow for 3 to 5 rounds. This exercise enhances spinal flexibility and helps release tension in the back.
Roll Your Shoulders for Better Mobility
Roll your shoulders forward and backward to improve shoulder mobility and reduce stiffness several times a day.
Stretch Your Hamstrings and Lower Back
While seated on the floor, reach towards your toes to stretch the hamstrings and lower back. Use a towel or strap if you can't reach your toes.
Practice the Standing Quad Stretch
Standing on one leg, pull the opposite foot towards your buttocks to stretch the quadriceps. Add a gentle pelvic tilt to increase the stretch and protect your lower back.
Flex and Extend Your Ankles
Sit or stand and flex and extend your ankles to improve ankle mobility and circulation. This is a simple and easy mobility move that can be done several times a day.
Connect Your Core and Posture
Stand against a wall with abdominal muscles engaged with lower and upper back against the wall and knees gently flexed. Move your arms up and down in a "W" to "Y" motion, promoting shoulder mobility, core strength, and posture.
Strengthen with Lunges
Step forward bending your front knee directly over your ankle dropping no lower than your knee. Repeat on both legs 8-10 times or until you're fatigued. Lunges enhance hip flexibility and strengthen leg muscles.
Twist Your Torso
While seated or standing, gently twist your torso to each side to improve spinal rotations. Engage your core to aid in whittling down your waist!
Build Strength with Squats
Standing with feet hip distance apart, squat as if you're lowering into a chair. When knees are at hip height, push to standing. To modify, use a chair to assist by sitting lightly then standing. Try as many as possible with the goal of 30 each day.
Keep Moving Every Single Day
Walking for at least 20 minutes a day is one of the simplest and most effective ways to maintain your mobility and strength. Regular movement is key to longevity, while a sedentary lifestyle fast-tracks you to poor health and more doctor visits. Incorporate these daily habits to stay active:
- Skip the elevator and take the stairs.
- Stand or pace while chatting on the phone.
- Turn up the music and have a solo dance party—you’ll lift your mood and boost your energy instantly!
And if you found this helpful, don’t miss 100 Unhealthiest Foods on the Planet for more health tips.
About the Author:
Liz Hilliard is the owner and creator of Hilliard Studio Method (HSM), a core-focused, total-body workout that blends Pilates and strength training. Known internationally for her method and motivational approach to wellness, Liz empowers women and men of all ages to embrace themselves as they are and keep moving. Learn more at HilliardStudioMethod.com or follow her at @lizhilliardhsm.