Four Best Moves for People Over 65

I'm excited to share with you four essential exercises that can make a world of difference if you're over 65. These moves are designed to improve your daily mobility and overall well-being. Let's dive into each exercise and how to incorporate them into a simple, effective routine.

The first move is called "high chair marching." This exercise is fantastic for strengthening your core and improving your gait. As I always say, "it's going to make walking feel a whole lot easier." To perform this exercise, find a sturdy surface just below hip height, like the back of a chair or a countertop. Place your hands on the surface and walk your feet back. Remember to "squeeze your glutes and squeeze your core" to maintain a solid position throughout the movement.

Next up is the "step jack," a low-impact variation of the jumping jack. This exercise is excellent for lateral movement and overall body coordination. Start with your feet together and hands by your sides. Then, "step your legs out and bring your arms overhead, ideally reaching your arms as high as you possibly can without shrugging your shoulders too much." As you become more comfortable with the motion, you can increase your speed.

The third exercise, "sit to stands," is crucial for maintaining independence in daily activities. It's "one move that you absolutely never want to lose," so practicing it regularly is essential. Start with a wide stance, ensuring your knees are aligned with your toes. The key here is to "put the pressure on your heels" rather than your toes. As you stand, focus on "extending the hips" instead of pushing your knees forward.

Our final move is the "Frog hip hinge," which is excellent for teaching proper hip movement and protecting your lower back. This exercise is particularly useful for activities like picking up objects from the ground. Begin with a slightly wider than hip-width stance, hands on your hips. Initiate the movement by "pushing your butt backwards" and softly bending your knees.

To maximize the benefits of the Frog hip hinge, pay attention to your form. "The moment you start to round your lower back, you've gone too far." Instead, "come down until you feel that stretch in the hamstrings and then squeeze the glutes and return to the top position." If you're having trouble engaging your glutes, try imagining that you're "pressing your big toe on the ground and turning your toes outwards."

Now that we've covered all four exercises, let's talk about how to incorporate them into a simple routine. I recommend performing each exercise for one minute, followed by 30 seconds of rest. Start with high chair marching, move on to step jacks, then sit to stands, and finish with frog hip hinges.

For a complete workout, repeat this sequence three times. The entire routine should take about 12 to 15 minutes. Aim to do this workout two to three times a week to "strengthen your whole body and your body's going to feel amazing."

Remember, consistency is key when it comes to maintaining and improving your mobility. By incorporating these exercises into your regular routine, you're investing in your long-term health and independence. As always, listen to your body and consult with a healthcare professional before starting any new exercise program.

In conclusion

These four exercises - high chair marching, step jacks, sit to stands, and frog hip hinges - are powerful tools for maintaining mobility and strength as we age. By dedicating just a few minutes a day to this routine, you can make significant improvements in your daily life. So why not give it a try? Your future self will thank you for taking these steps towards a healthier, more mobile you!