Six Simple Exercises Physical Therapists Recommend for Healthy Aging

Everyday aches and pains can often be traced back to our daily routines, from prolonged sitting at desks to constantly looking down at smartphones. Physical therapists observe these issues repeatedly and emphasize the importance of incorporating simple, effective movements into daily life to maintain physical well-being.

Therapists suggest that making time for good movement habits can keep the body feeling limber and strong. They often find themselves recommending the same fundamental exercises to address recurring problems. These exercises are designed to counteract the physical toll of modern life, ensuring the body remains resilient.

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People come in with the same problems over and over again.

Here are six exercises physical therapists frequently recommend:

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counteract, you know, going to see The Odyssey for three hours.

1. **Standing on One Leg:** Crucial for balance, which naturally declines with age. This exercise strengthens muscles in the feet, ankles, knees, and thighs, while also building stability in the hips, pelvis, and lower back. Aim for at least 30 seconds on each leg daily. If challenging, use a chair or wall for support; if easy, try closing your eyes.

2. **Hip Hinges:** This fundamental movement, essential for daily tasks like picking up objects and for exercises like deadlifts, is often performed incorrectly. Many people round their backs or lock their knees, straining the spine. Proper hip hinging strengthens glutes and hamstrings while keeping the back straight and knees softly bent. Practice two sets of 15 repetitions daily.

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really deliberate about practising it

3. **Sit-to-Stands:** The simple act of sitting down and standing up requires significant strength and stability, which can diminish with age. Regularly practicing sit-to-stands strengthens the quadriceps, glutes, hamstrings, calves, and core muscles. This improves overall lower body strength and prepares the body for more complex movements like lunges and squats. The exercise involves lowering yourself into a chair and then standing back up, ideally without using your hands for support.

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strengthen all the muscles in your foot, your ankle, your knee, your thigh.