Research shows time and time again that strength is one of the most reliable predictors of overall longevity, but it can be hard to know which exercises to prioritize. Ultimately, the best exercise is the one you enjoy the most; however, if you’re looking for a simple routine that’ll boost your functional strength, improve your mobility, and challenge your balance, these five exercises from a physical therapist might be exactly what you’re looking for.
The exercises are designed to be repeated every day and work on improving stability and mobility in the joints. You don’t need any additional equipment, just your bodyweight and a wall.
As a reminder, while these exercises are suitable for most people, if you’re new to exercise or you’re returning to exercise following an injury, it’s always a good idea to check in with a professional before taking on a new routine.
What are the exercises?
The exercises below are designed to improve your posture, build core stability, and maintain mobility in your joints. The routine takes five minutes in total, and if you can, repeat it a couple of times throughout the day to see results.
Do each of the following exercises for 60 seconds, setting a timer on your phone, or on one of the best fitness trackers on your wrist.
- Hip hinge and calf raise: To do this exercise, start by standing in front of a wall, and take a step back, so you can place both hands flat on the wall with your arms extended. From here, press into the wall and hinge your hips back, lowering your torso towards the floor — you should feel the stretch down the back of your legs. Pause, then stand upright, bringing your arms down to your sides, and raise onto your tiptoes. Lower back down to the ground, and repeat.
- Standing knee drives: Starting with your hands pressed into the wall again, engage your core, thinking about sucking your belly button into your spine. Then, raise one leg up towards your torso, bending at the knee, before lowering it back to the ground. Repeat on the opposite side. Keep switching legs.
- Standing knee twist: Start with both hands pressed into the wall and your arms outstretched. Raise one knee and take it diagonally across your body, in line with your opposite hip if you can, before bringing it back to your starting position. Then repeat on the other side. Keep switching legs for the full 60 seconds, keeping your core engaged throughout.
- Knee drops: This exercise strengthens your knees and ankles. Holding onto a wall for support, lift onto your tiptoes and lower both knees a few inches towards the floor, then reverse the movement, placing your heels back on the ground. Move slowly and with control.
- Single-leg knee drives: This time, you’re going to stand with your back pressed against the wall. Step your feet a few inches away from the wall, and press the soles of your feet into the floor. Engage your core, and lift one leg up towards your chest, keeping a bend in your knee. As you do this, reach both hands to meet underneath your thigh, before taking them back to the wall. Keep switching legs for the entire 60 seconds.
What are the benefits?
As we age, we begin to lose muscle mass, and this process, named sarcopenia, accelerates after 60. Strength training is one of he best ways to slow down, or reverse this loss. These weight-bearing exercises place stress on the bones and muscles, helping increase bone density and build functional strength.
There’s also a lot of single-leg movements in this routine, which helps challenge your stability. During these exercises, you’re training your brain and body to adjust to movements, preventing falls.
Finally, the functional movements in this short routine can help keep the hip flexors and core strong and flexible. This can prevent stiffness and improve your balance, reducing the risk of falls.
Looking for more senior workouts? You’ve come to the right place! Here, a personal trainer for seniors shared the 4 best exercises you can do for core stability at any age.
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