Aging comfortably doesn\u2019t happen by accident, and it requires some solid prep work on your end to ensure you\u2019ll be as mobile as you can be as you get older. A growing body of research suggests that focusing on strength, balance, and agility can help support your body as you age. And now, new research suggests there\u2019s a specific workout to help you do just that\u2014and it can be done in 10 minutes.<\/p>\n
The workout is detailed in a new study published in PLOS One<\/a>. It\u2019s low-intensity and is done lying down (in what\u2019s called the \u201csupine position\u201d). Researchers found modest improvements in balance, agility, and flexibility.<\/p>\n \u201cI am now 81 years old. I do this exercise every morning,\u201d says Yoriko Atomi, PhD<\/a>, study co-author and professor emeritus at The University of Tokyo. \u201cPrevention is key when it comes to avoiding falls and joint conditions such as knee and lower back pain.\u201d<\/p>\n Here\u2019s more about the workout, plus why experts say it\u2019s worth your time.<\/p>\n Meet the experts<\/strong>: Tomoaki Atomi, PT, PhD<\/a>, study co-author, physical therapist, and researcher at Kyorin University; Molly Gearin, PT, DPT<\/a>, physical therapist at WAVE Physical Therapy & Pilates<\/a>; and Yoriko Atomi, PhD<\/a>, study co-author and professor emeritus at The University of Tokyo.<\/p>\n What did the study find?<\/strong><\/p>\n The study was divided into two parts. For the first part, a randomized crossover trial, 17 healthy young men were asked to do a 10-minute session of this workout each day for two weeks, along with a control workout. During that time, the researchers assessed their flexibility, agility, strength, and balance.<\/p>\n Another portion of the study involved 22 men and women who did the program for two weeks. During that time, the researchers analyzed their balance by using motion sensors placed on their bodies during a side-step agility test.<\/p>\n Researchers found that when people did the 10-minute program, they had noticeable improvements in their balance, flexibility, and agility. Specifically, they found that these participants didn\u2019t sway as much during standing tests after the workout, had faster side-to-side movements, and did better on a seated forward bend test, suggesting they developed a greater range of motion.<\/p>\n Worth noting: The researchers didn\u2019t find a change in strength or power from this workout. (Grip strength, jumping distance, and sprint speed didn\u2019t change.)<\/p>\n How do you do this workout?<\/strong><\/p>\n There are a few segments to do this routine. The first focuses on your abdominal muscles. While lying on your back, flex your knees, place your hands on your abdomen, and lightly push into your abs with your fingertips. Flex your abs to push back into your fingertips, and then relax. (The study includes an illustration<\/a> to show where your fingers should be.) Do this three times.<\/p>\n The next exercise has you lie on the ground, flex your knees, and place your hands on your abdomen. Tilt your pelvis back while keeping your abs contracted. Contract for five seconds with your hips slightly off the floor, then relax, repeating this 10 times.<\/p>\n For the final exercise, lie on your back with both legs straight. Keep the soles of your feet flat on the floor and bend one knee, bringing it as close to your body as possible. Lift the toes of the foot of your bent leg and curl them under. Hold this position and slide your heel along the floor to straighten your leg. When your leg is straight, your foot should be angled up toward your leg. Then, do different \u201crock, paper, scissors\u201d training with your toes. The \u201crock\u201d is clenching your toes, \u201cscissors\u201d is raising your big toe, and \u201cpaper\u201d is keeping your toes apart. Do this five times.<\/p>\n \u201cThese exercises are relatively accessible and low-load, so many people may be able to do them at home,\u201d says Tomoaki Atomi, PT, PhD<\/a>, study co-author, physical therapist, and researcher at Kyorin University. \u201cHowever, proper technique matters\u2014especially trunk muscle activation, lower limb coordination, and toe\/ankle movement.\u201d<\/p>\n Why is this so helpful for healthy aging?<\/strong><\/p>\n Balance and agility are helpful at any age, but they\u2019re especially crucial as you get older, explains Molly Gearin, PT, DPT<\/a>, physical therapist at WAVE Physical Therapy & Pilates<\/a>. \u201cFalls are the leading cause of injury in adults age 65 and older,\u201d she says. \u201cWe also know that an individual\u2019s risk of falls increases with poor balance, agility, and trunk control\/flexibility, since the body cannot stabilize itself against external stimuli, such as catching a foot on a curb or being bumped by a dog.\u201d<\/p>\n As a result, doing exercises to work on your ability and balance can lower the risk of falls, along with your overall risk of injury, Gearin says.<\/p>\n