6 simple exercises physical therapists wish everyone did to age well

Six simple exercises can improve your physical well-being and keep you feeling strong and limber as you age. Theresa Marko, a physical therapist in New York City, often recommends these exercises to her patients, noting that they help counteract the repetitive aches and pains caused by daily habits like sitting at a desk or looking down at a phone. Here are six exercises that physical therapists suggest everyone incorporate into their routines:

1. Standing on one leg: This exercise strengthens the muscles in your feet, ankles, knees, and thighs, and helps build stability in your legs, hips, pelvis, and lower back. Stand on one leg for at least 30 seconds each day, or both legs if one is easier than the other.

2. Hip hinges: Practising hip hinges can help you bend forward properly, which is important for daily tasks like picking things up off the floor and for exercises such as deadlifts and kettlebell swings. To do a hip hinge, send your hips backward while bringing your chest forward, keeping your back straight and your knees slightly bent. Perform two sets of 15 hinges daily.

3. Sit-to-stand: This exercise strengthens your quads, glutes, hamstrings, calves, and core muscles, and improves your ability to do lunges and squats. Lower yourself into a chair and stand back up in a slow, controlled manner. Start with two sets of 20 repetitions several times a week and lower your body more slowly if it feels easy. For added challenge, do it while holding weights or a kettlebell.

4. Dead bug: This exercise builds core strength by stabilizing your abdominal muscles from the inside out. Lie on your back with your legs raised at a 90-degree angle and your arms straight overhead. Slowly extend one leg and the opposite arm, then return to the starting position. Repeat on both sides, doing two sets of eight exercises a few times a week.

5. Pushups: Pushups help you lift your body weight, which is essential for staying independent as you age and getting up if you fall. Start with your hands on a stable surface like a wall or a countertop, and gradually lower the surface until you can do pushups from the ground. Begin in a plank position with your back flat, engage your core, and lower your chest as you bend your elbows to a 45-degree angle. Do two sets of 10 reps twice a week.

6. Cat-cow stretch: This stretch helps counter the effects of sitting or standing for long periods by alternating between arching and curving your back. Get on your hands and knees, arch your back by pulling your belly button to the floor and lifting your chest and tailbone toward the ceiling (cow pose), then round your back by tucking your chin and bringing your belly button toward your spine (cat pose). Repeat this sequence several times, focusing on smooth, controlled movements.