3 Essential Daily Movements for Healthy and Vibrant Aging (for 50+)

If you’re over 50, there are a few specific things you should be doing every single day to stay mobile and strong as you get older.

Today I’ll explain WHAT these three things are, WHY they’re each important, and I’ll demonstrate each movement or pose so you can give it a try as you’re reading this blog!

Movement as an investment in your future

“Aging gracefully” isn’t just a phrase—it’s a way of life. As we grow older, the way we move affects how we feel and how we live.

I’ve spent years working with clients as a yoga teacher and a yoga therapist, and I’ve seen firsthand how a few specific movement habits can improve mobility and even prevent some health issues if done regularly over time.

Join me as we explore three simple movements that I encourage you to incorporate into your daily routine. (If you’re over 50, this is especially important!)

Be like Trudy!

For a few years a while back, I worked at a senior living facility as the Fitness Director where I designed and implemented a yoga and fitness program for a senior community of over 400 residents.

I taught a daily balance class and had a number of residents attend with a wide variety of different physical abilities. As part of the class, I would guide them through different balance drills along the wall, like tight rope walking, walking backwards, high-knee marches, etc.

What was enlightening to me is that I had several residents in their early 70s who were lacking in mobility and strength and needed to hang on to the balance barre with both hands for the entire class for safety.

And yet at the same time, I had a spunky 96-year-old resident named Trudy who didn’t need the barre or the wall at all! She would show off by doing her exercises in the middle of the room with her hands up in the air. Trudy was vivacious and full of life – and an inspiration to everyone else in class!

If we had a choice, I think we’d all want to be like Trudy when we “grow up”, right? And the great thing is – we DO have a choice! What we do TODAY is an investment into our health in the future. We can choose to stay active and mobile as we get older…we just have to be intentional about it.

With that said, let’s jump right into the three habits I encourage you to do daily (so you can be like Trudy)!

1. Habit #1: Move your spine

Have you heard this quote? “You’re only as young as your spine is flexible.”

This saying emphasizes the importance of spinal health. Our daily routines often see us hunched over laptops or phones, leading to poor posture and potential discomfort. This rounding of the spine, known as flexion, can cause neck, shoulder, and lower back pain and even affect your balance over time.

Excessive flexion can also lead to wedge fractures if you have osteoporosis or low bone density in the spine.

To counteract this rounding, focus on thoracic extension. Basically, this means spend some time in back-bending or “heart-opening” (as we call it in yoga) positions, the opposite of flexion.

Try it: Supported fish

• Find a comfortable space and gather a yoga block or a rolled-up blanket.
• Position the support under your shoulder blades, bringing a lift to your mid-back.
• Let your head rest comfortably and bring your arms down by your sides with the palms open.
• You can rest here for about 5 minutes, or add in arms:
• Inhale as you extend your arms upwards, and exhale as you lower your arms back down by your sides. (Repeat 3-5 times)

This simple movement can work wonders by counteracting the rounding in our thoracic spine.

2. Habit #2: Balance on one leg

Balancing on one leg is more than a test of coordination—it’s a predictor of longevity. This movement is beneficial for developing body awareness, building lower body strength, and preventing falls. Plus, it’s easy to integrate into your daily routine!

Try it: One-legged mountain pose

• Stand tall and steady near a wall, sturdy chair, or a kitchen counter.
• Raise one leg up in front of you, trying not to touch the ground or hold onto anything.
• Measure how long you can maintain your balance and aim for a little longer every day.
• Switch legs and repeat.

Don’t worry about a little wobble—it’s just your body getting stronger!

By the way, if you’re curious about how your balance stacks up against others your age, I’ve created a balance assessment kit that you can get through the link below. It’s a quick way to see where you stand and track your progress. Sign up below!

3. Habit #3: Practice getting up and down from the floor

Staying independent as we age is crucial, and practicing the skill of getting up and down from the ground boosts your confidence (and your mobility)!

Try it: Low lunge down to the floor

• Stand facing a sturdy chair, with your hands on the short side.
• Step one leg far back into a low lunge, carefully lowering your knee to the floor. You can add a blanket under your knee for comfort if you like.
• Lift the knee back off the floor and step forward.
• Step the other leg back and repeat both sides 3-5 times.

If you’d like to try some variations of this, watch this video where I demonstrate options, including a progression to build more strength, and an option where you get up and down from a chair instead of the floor.

Stay active, stay independent!

Incorporating these three essential movements into your daily routine can profoundly affect your health as you age. They will help you maintain your mobility, prevent injuries, and help you remain independent. By making them a habit, you’re investing in a future where you can keep doing the activities you love.

Remember – be like Trudy! Stay active and keep moving so you can enjoy your later years to the fullest.

And if you want to go BEYOND these three habits, join us in Lifelong Yoga Online and get a monthly calendar with daily therapeutic yoga classes so you can keep moving and stay strong, flexible, and vibrant through the years.

Thank you for being here with me today—have a beautiful day and see you next time!