{"id":285593,"date":"2026-01-15T10:44:19","date_gmt":"2026-01-15T10:44:19","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/285593\/"},"modified":"2026-01-15T10:44:19","modified_gmt":"2026-01-15T10:44:19","slug":"these-everyday-movements-will-keep-you-mobile-into-your-70s-and-beyond-no-gym-required","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/285593\/","title":{"rendered":"These everyday movements will keep you mobile into your 70s and beyond \u2013 no gym required"},"content":{"rendered":"\n

Many people think exercise<\/a> only counts if you change head to toe into gym kit and set aside a full hour. ‘In reality, the little movements you repeat every day are often what keep you mobile, strong and confident as you get older,’ says Andy Carr, master trainer and head of fitness for Snap Fitness UK<\/a>. These small, regular actions play a key role in ageing well, helping to maintain balance, joint health and muscle<\/a> strength. <\/p>\n

In fact, some of these everyday movements are so easily integrated into your home routine that they can be completed as you’re watching TV, or while waiting for the oven light to go off or the pasta to cook, says physiotherapist and clinical Pilates<\/a> practitioner Elizabeth Muir. <\/p>\n

Here, Carr and Muir list their favourite 14 bodyweight moves to help you stay independent into your 70s and beyond. <\/p>\n

Meet the experts:<\/strong> Andy Carr is master trainer and head of fitness for Snap Fitness UK.<\/a> Elizabeth Muir is a pysiotherapist, clinical Pilates practitioner and breath work coach from Dr Finlay\u2019s private practice<\/a> who specialises in working with those looking to regain mobility and those with chronic fatigue, Lyme Disease or Long Covid. She has trained clients aged up to 97. <\/p>\n

14 everyday movements to stay mobile into your 70s<\/p>\n

Perform these exercises as able, or repeat each 6 times for a structured workout.<\/p>\n

1. Standing heel-to-toe rock <\/strong><\/p>\n

    \n

    ‘Gently rocking your weight from your heels up onto the balls of your feet keeps your ankles mobile and strengthens the lower leg muscles that help with balance,’ says Carr. Strong, responsive ankles are important for staying steady on your feet as you age.<\/p>\n

    Muscles worked:<\/strong> calves (gastrocnemius and soleus), and the muscles around your ankles and feet
    <\/p>\n

    a) Stand tall and shift your weight slowly onto your heels<\/p>\n

    b) Roll forward so you\u2019re pressing lightly into the balls of your feet. Move smoothly, not quickly, and keep it controlled.<\/p>\n

    2. Comfortable squat <\/strong>\"Image<\/p>\n

    ‘Doing even a short, comfortable squat<\/a> \u2013 whenever it’s convenient \u2013 keeps your hips, knees and ankles working together,’ says Carr. ‘These are the muscles you rely on for things like standing up, sitting down and climbing stairs.\u201d<\/p>\n

    Muscles worked: <\/strong>thighs (quadriceps), glutes<\/a>, hips, core<\/p>\n

    a) With feet about shoulder-width apart, push your hips back as if you\u2019re sitting on a chair. <\/p>\n

    b) Only go as low as feels comfortable and hold onto a table or chair if needed.<\/p>\n

    3. Shopping bag switch<\/strong><\/p>\n

    ‘Carrying weight on one side challenges your grip<\/a>, shoulders and core in a really natural way,’ Carr explains. ‘Swapping sides halfway makes sure you stay balanced.’<\/p>\n

    Muscles worked: <\/strong>obliques, quadratus lumborum, grip (flexor digitorum, thumb extensors)<\/p>\n

    a) Hold your shopping bags in one hand. <\/p>\n

    b) When you’re halfway to your destination, hold them in the other hand.. <\/p>\n

    4. Calf stretch<\/strong>\"Image<\/p>\n

    Calves<\/a> tighten up quickly if you sit a lot and this can change the way you walk, says Carr. ‘A simple wall stretch keeps them flexible and helps your stride feel smoother.’<\/p>\n

    Muscles worked:<\/strong> calves, Achilles tendon, ankles<\/p>\n

    a) Place your hands on a wall. Step one foot back, keeping that heel flat on the floor and the knee straight. <\/p>\n

    b) Gently bend your front knee and lean forward until you feel a stretch in the calf of the back leg. Hold for 20\u201330 seconds, then swap sides. <\/p>\n

    5. Floor sit to stand<\/strong><\/p>\n

    ‘The ability to get down to the floor and back up again is one of the best indicators of independence later in life,’ insists Carr. ‘It uses strength<\/a>, balance and coordination.’<\/p>\n

    Muscles worked:<\/strong> quads, hamstrings, glutes, core, arms, coordination <\/p>\n

    a) Lower yourself using whatever support you need \u2013 a chair, sofa or wall is absolutely fine. <\/p>\n

    b) When getting back up, bring one foot forward into a kneeling position and push through that foot. Use your hands if needed.<\/p>\n

    6. Shoulder roll<\/strong>\"Image<\/p>\n

    Slow shoulder circles undo hours of sitting and screen time, says Carr. ‘Do this while walking or talking on the phone to keeps your joints healthy and to reduce stiffness in your upper body.’<\/p>\n

    Muscles worked: <\/strong>shoulders<\/a>, upper back, neck mobility<\/p>\n

    a) Lift your shoulders gently up towards your ears, roll them back, then down and around in a smooth circle. Keep the movement slow and relaxed.<\/p>\n

    b) After a few reps, change direction.<\/p>\n

    7. Standing weight shifts <\/strong><\/p>\n

    ‘Side-to-side weight shifts wake up muscles around your hips <\/a>that help keep you stable when walking or changing direction,’ Carr explains. These muscles are crucial for balance.<\/p>\n

    Muscles worked:<\/strong> hips (glute medius), inner thighs, balance muscles<\/p>\n

    a) Stand tall and gently move your weight from one foot to the other, letting your hips shift naturally. Keep it relaxed and controlled.<\/p>\n

    Related Stories8. Slow stair descent<\/strong>
    <\/p>\n

    ‘Walking downstairs slowly builds strength as your muscles control the movement. That control is essential for knee health and feeling confident on uneven ground,’ says Carr. <\/p>\n

    Muscles worked:<\/strong> Quads, hamstrings, knees, balance control<\/p>\n

    a) Take one step at a time, place your whole foot on each step, and lower yourself with control rather than dropping quickly. <\/p>\n

    9. <\/strong>Kitchen table seated stretch<\/strong><\/p>\n

      \n

      You can work on flexibility by bending towards the floor while on a chair, says Muir. <\/p>\n

      Muscles worked: <\/strong>hamstrings, erector spinae, calves<\/p>\n

      a) While sitting at the kitchen table, reach down and tap your knees, ankles and your toes, in a forward stretch. <\/p>\n

      b) Try to touch each ankle with both hands or the opposite hand. <\/p>\n

      10. Wall stand stretch<\/strong><\/p>\n

      Muscles worked: <\/strong>pecs, front shoulder (anterior deltoid)<\/p>\n

        \n

        a) Standing up tall, lean against your door frame. <\/p>\n

        b) As if you’re almost walking through the door frame, grab it with your left hand for some resistance. It should feel like a stretch, and should never be painful. <\/p>\n

        c) Move your hand up higher or lower \u2013 the lower your hand is, the easier it will feel. Repeat on the other side.<\/p>\n

        11. <\/strong>Kitchen-surface spine stretch<\/strong><\/p>\n

        From a balance point of view, where we lose our flexibility in the spine, we become more vulnerable to falls, Muir explains. ‘Instead of shuffling to the left to reach something from the left, you want to maintain the flexibility to reach around with your arm behind you. In this exercise, we’re working the middle aspect of your spine and neck, and challenging balance.’<\/p>\n

        Muscles worked<\/strong>: neck (levator scapulae, splenius capitis and scalenes) and spine (rhomboids, middle trapezius, and thoracic multifidus) <\/p>\n

        a) Stand by your kitchen worktop, with your back to the surface. Bend your left elbow like you\u2019re going to scratch the middle of your back, then bring your hand up to your shoulder blade. Now rotate your arm behind you to touch the kitchen surface. <\/p>\n

        b) Return your arm to its original position and try to repeat with your right hand, reaching around your back and touching each contact point.
        <\/p>\n

        12. Kitchen<\/strong> tightrope<\/strong> walk<\/strong> \"person<\/p>\n

        Sean Murphy\/\/Getty Images<\/p>\n

        ‘People fall as they get older because they lose flexibility in their ankles and feet, and you have less feeling than younger people in this part of their bodies,’ Muir says. This easy move works on your foot feedback.<\/p>\n

        Muscles worked: <\/strong>foot stabilisers (like abductor hallucis, flexor digitorum brevis), calves <\/p>\n

        a) Without wearing shoes or socks, and without looking at your feet, pretend to walk a tightrope by putting one foot in front of the other, ideally not looking down \u2013 take your right foot forward and place your right heel by your left big toe without looking at it. <\/p>\n

        b) Take four steps forwards, then four steps backwards. <\/p>\n

        13. <\/strong>Worktop cat stretch<\/strong><\/p>\n

        ‘A kitchen surface or island is a good height for leaning on while stretching your spine and shoulders,’ Muir suggests. <\/p>\n

        Muscles worked:<\/strong> hamstrings<\/a>, erector spinae, glutes, shoulders, lats <\/p>\n

        a) Stand facing the surface, with your feet about a metre away and hands flat on the counter to stabilise yourself. <\/p>\n

        b) Lean back and hinge at your hips, sticking your bum out \u2013 you’re almost trying to make your body into a right angle from the waist. Relax into this standing child’s pose. Your back is straight and your elbows should be close to your ears. <\/p>\n

        14. Chicken<\/strong> head <\/p>\n

        This is a great way to counteract the tendency to round your shoulders, or hunch, and is one of the top exercises for loosening your neck, Muir explains. <\/p>\n

        Muscles worked: <\/strong>Neck (deep cervical flexors, such as longus colli and longus capitis, and scalenes along front side)<\/p>\n

        a) Stand up tall. Place your index finger onto your chin and push it down and backwards \u2013 you’re trying to give yourself four or five chins. <\/p>\n

        b) Push your chin back up. Then tuck it back down again. If you want that added extra stretch, drop the ear from side to side. <\/p>\n

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