Maintaining mobilityis crucial as you age, as it helps to preserve your independence and overall quality of life.
These productive exercises will help keep you moving with ease as you grow older.
Keep reading to learn the best functional strength exercises for mobility as you age.
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And when you’re finished, don’t missThe #1 Best pop in of Exercise for Weight Loss.
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back.
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Keep your chest up and your weight in your heels.
Return to the starting position by pushing through your heels.
Perform three sets of 10 to 12 reps.
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Stand with your feet together.
Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
Push through your front heel to return to the starting position.
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Perform three sets of eight to 10 reps on each leg.
This exercise helps improve hip mobility and strengthen the muscles needed for bending and lifting.
Stand with your feet hip-width apart, holding a dumbbell or kettlebell in each hand.
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Keep your back straight, hinge at the hips, and lower the weights toward the ground.
By improving core strength and stability, planks help support proper posture and enhance overall mobility.
Start in a pushup position with your hands directly under your shoulders.
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Engage your core, and keep your body in a straight line from your head to your heels.
Hold this position for 30 seconds to one minute, or as long as you might maintain good form.
Perform three sets, holding each plank for 30 to 60 seconds.
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Step up onto the platform with one foot, driving through your heel.
Fully extend your hip and knee before stepping back down to the starting position.
Perform three sets of 10 to 12 reps on each leg.
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Lift one leg straight out in front of you, keeping your knee straight.
Lower your leg back down to the starting position with control.
Perform three sets of 10 to 12 reps on each leg.
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Sit or stand with a dumbbell in each hand, palms facing forward.
Lift the dumbbells to shoulder height, elbows bent and palms facing forward.
Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder height.
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Lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle.
Lower one arm and the opposite leg toward the ground while keeping your lower back pressed into the floor.
Return to the starting position, and repeat on the opposite side.
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Perform three sets of 10 to 12 reps on each side.
Lie on your back with your knees bent and your feet flat on the ground.
Lift your hips toward the ceiling, squeezing your glutes at the top.
Lower your hips back down to the starting position with control.
Stand with your feet hip-width apart and your hands resting on a wall or sturdy surface for support.
Rise onto the balls of your feet, lifting your heels as high as possible.
Lower your heels back down to the ground with control.
Perform three sets of 15 to 20 reps.
