7 Daily Drills That Keep Your Mobility Decades Younger After 60

A very wise person once said that if you have your health, you have everything. A huge part of a healthy life is your mobility—and most daily tasks depend on it. Maintaining your ability to move in a balanced, easy way without stiffness or pain is essential so you can walk, get out of a seated position, and climb steps. Staying strong and steady will help you continue to travel, garden, hike, or bike—whatever it is that you love to do. And most importantly, the ability to care for yourself as you age without depending on someone to help you.

Below are seven drills you can do every day to keep your mobility decades younger after 60 that we learned from Dr. Drew Voelsch, DC, Founder of Forza Chiropractic in Arlington Heights, IL (Chiropractic BioPhysics® certified; 100,000+ patient visits).

Why do these exercises daily after 60? According to Dr. Voelsch, “Joint cartilage and the discs have no direct blood supply; they’re fed by movement. Collagen also stiffens with age, so the range you don’t use each day starts to disappear within weeks. Ten minutes daily beats an hour on Saturday; most people notice easier chair rises within two to three weeks.”

Wall Angels

1. Stand tall with your back pressed against a wall, your elbows bent to 90 degrees, and the backs of your hands against the wall.
2. Slowly reach your arms overhead in a “snow angel” motion while pressing your arms into the wall.
3. Keep your core engaged throughout, holding for a moment.
4. Lower your arms with control to return to the start position.
5. Repeat for 2 sets of 10 reps.

Chin Tucks

1. Begin sitting or standing tall.
2. Glide your head straight back over your shoulders, thinking about making a double chin.
3. Hold for 5 seconds.
4. Return to the start position.
5. Perform 10 reps.

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Cat-Cow

1. Assume a tabletop position on your hands and knees.
2. For cow pose, breathe in, drop your belly toward the floor, concave your back, and gaze upward.
3. For cat pose, breathe out, round your back, tuck your chin in toward your chest, and tuck your tailbone.
4. Perform 10 slow cycles.

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Standing Hip Circles

1. Stand tall with your feet hip-distance apart.
2. Lightly hold onto a sturdy chair for support.
3. Shift your body weight onto one leg.
4. Lift the other knee to hip level.
5. Gradually trace a circle with that knee, using control.
6. Reverse the motion.
7. Perform 8 circles in each direction per side.

Hip Flexor Stretch

1. Lower to one knee with your opposite foot placed in front of you.
2. Maintain a tall torso as you press your hips forward until you feel a nice stretch at the front of your hip on the trailing leg side.
3. Hold the stretch for 30 seconds.
4. Repeat on the other side, completing 2 rounds per side.

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Sit-to-Stand

1. Begin seated at the front of a sturdy chair with your feet planted firmly on the ground.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support. (If you need assistance, place your hands on the chair or your thighs.)
4. Use control to slowly sit back down.
5. Perform 2 sets of 10 reps.

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Ankle Rocks and Calf Stretch

1. Begin standing tall with your hands placed on a wall.
2. From there, rock the front knee forward over your toes without lifting your heel.
3. Perform 10 slow reps on each side, then hold for 30 seconds.

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