Getting older doesn’t have to mean slowing down. According to Dr. Kelly Starrett, physical therapist and co-author of Built to Move, staying mobile doesn't require hours at the gym—it just takes a few smart daily habits.
Why Mobility Matters as You Age
When we’re young, movement feels effortless—running, jumping, dancing. But as we age, life gets busier, and we move less. Over time, this lack of activity can lead to stiffness, pain, and limited mobility. Many chalk it up to “just getting old,” but Dr. Starrett says that decline is not inevitable.
“Range of motion doesn’t have to change over your lifetime,” Starrett explains. Staying mobile is directly linked to independence and longevity. Mobility issues—especially the inability to get up from a chair or the floor—are major predictors of falls, injuries, and reduced quality of life in people over 65.
5 Expert-Recommended Habits to Maintain Mobility for Life
- Move Your Body in New Ways Daily
Modern life limits how we use our bodies. Most people go from sitting to standing and repeat that cycle. Starrett recommends introducing variety:- Sit on the floor while watching TV or reading.
- Get up and down from a cross-legged position regularly.
- Squat, kneel, and fidget to explore different movement patterns.
These natural positions improve joint health and flexibility, particularly in the hips, knees, and spine.
- Hang for 3 Minutes a Day
Combat neck, shoulder, and back stiffness by simply hanging. Grab a pull-up bar, doorframe, or even the edge of a sink:- Spread your arms overhead and let your body stretch.
- Even yoga’s downward dog counts.
This small daily habit can dramatically improve posture, shoulder mobility, and upper body strength.
-
Walk More—Aim for 8,000 Steps a Day
Walking is one of the most underrated forms of exercise. Research shows that walking 8,000 steps daily can reduce the risk of death from all causes by up to 51%.
Walking strengthens bones, muscles, ligaments, and the body’s lymphatic system, which helps eliminate waste and reduce inflammation. -
Make Time for Play
Movement doesn’t always have to be structured exercise. Rediscover the joy of playful activity:- Dance, play frisbee, or take a fun fitness class.
- Go for walks with friends or explore nature.
Play helps you move in new ways, reduces stress, and keeps the body agile and the mind young.
- Don’t Ignore the Fundamentals: Nutrition and Sleep
To support your body’s ability to move, you need proper fuel and rest:- Nutrition: Eat at least 800 grams of fruits and vegetables daily, and consume 0.7–0.8 grams of protein per pound of body weight.
- Sleep: Get a minimum of 7 hours of sleep per night. Sleep is critical for healing, energy, and managing pain.
Starrett emphasizes that even in chronic pain cases, sleep is often the first step toward recovery.
Final Thoughts: Mobility Is a Lifelong Practice
Staying active doesn’t require an intense workout routine. With a few minutes of intentional movement, some daily walking, good nutrition, and sleep, you can maintain your flexibility, strength, and independence at any age.