Staying Mobile as You Age: 5 Simple Ways to Keep Moving and Feel Great
Growing older doesn’t mean you have to grow stiffer. While many believe that aches, pains, and reduced movement are just part of ageing, health experts argue otherwise. With the right habits, you can stay flexible, mobile and active throughout your life.
Here’s how you can stay limber, avoid stiffness, and keep your body moving well into your later years—without needing hours of exercise or expensive routines.
Why Mobility Matters as You Get Older
When we’re young, our bodies move freely—we run, dance, bend, jump, twist. But as we age, daily life changes:
We spend more time sitting—in school, at work, watching TV, or driving.
We become less active, often without realising it.
Over time, this leads to stiffness, discomfort, and reduced range of motion.
But is this decline in movement really inevitable? Not at all.
According to Dr Kelly Starrett, a renowned physical therapist and author, your range of motion doesn’t have to decline as you age. On the Chasing Life podcast with Dr Sanjay Gupta (via CNN), Starrett explained that your body can adapt at any age—as long as you keep moving.
“At no age do you stop healing. At no age do you lose the ability to reclaim range of motion.”
— Dr Kelly Starrett
The Secret to Staying Mobile? Daily Movement Habits
Dr Starrett and his wife, Juliet, co-authored the book Built To Move: The 10 Essential Habits To Help You Move Freely and Live Fully. The book introduces practical ways to maintain or even regain your natural mobility.
Here are 5 effective and realistic tips from Dr Starrett to help you stay mobile, healthy, and independent as you age.
1. Move Your Body in Different Ways Every Day
Modern life limits our movement. We mostly sit, stand, or walk short distances. But our bodies are capable of much more.
Try this:
Sit on the floor for 20–30 minutes in the evening while watching TV or reading.
Get into and out of a cross-legged position—this helps stretch your hips and knees.
Fidget, kneel or squat—small, playful movements help increase flexibility.
Fun fact: Your ability to get up from a cross-legged position without using your hands is a strong indicator of your overall health and longevity.
2. Hang for 3 Minutes a Day (Yes, Really!)
Shoulder, neck and back pain are common with age. One simple habit can help: hanging.
How to do it:
Hang from a pull-up bar, doorframe, or even grip the edge of your kitchen sink.
You can also do a yoga pose like downward-facing dog.
Aim for a total of 3 minutes of hanging daily, broken into shorter sessions.
This improves:
Posture
Shoulder mobility
Neck pain
Breathing
Durability
“This is a foundational posture. It could fundamentally change your health,” says Starrett.
3. Walk More—It’s Better Than You Think
Walking isn’t just for cardio. It’s one of the best full-body activities to support mobility.
The benefits of walking:
Strengthens bones, muscles, and ligaments
Reduces risk of osteoporosis and muscle loss (sarcopenia)
Helps clean waste from the body through your lymphatic system
Improves blood flow and brain health
How much?
Aim for 8,000 steps per day to see major health improvements.
Walk with a friend or listen to music or podcasts to make it more enjoyable.
4. Add More Play Into Your Life
Exercise doesn’t have to be boring or serious. Play is powerful medicine, and it can be simple.
What counts as play?
Dancing around the living room
Taking part in a casual sport
Playing frisbee or catch at the park
Joining a beginner dance or yoga class
Exploring new neighbourhoods on a walk
Dr Starrett suggests fun fitness videos, like The Fitness Marshall’s dance routines, to make movement joyful.
“Humans are best when we’re playing,” he says. “Play solves a lot of movement problems.”
5. Don’t Ignore the Basics: Eat, Sleep, Recover
Your mobility doesn’t just depend on movement—it also relies on what you put into your body and how you let it recover.
Nutrition Tips:
Eat at least 800 grams of fruits and vegetables daily.
This includes fresh, frozen, beans, potatoes—anything colourful and plant-based.Get enough protein:
Aim for 0.7 to 0.8 grams per pound of body weight.
Sleep Well:
You need at least 7 hours of sleep per night—no shortcuts.
Good sleep supports healing, energy, and even pain relief.
When Dr Starrett works with people who want to recover from injury or improve mobility, sleep is the first thing he looks at.
Final Thoughts: Use It or Lose It
Your joints, muscles, and tissues adapt to how you use them. If you move regularly, they stay strong and flexible. If you don’t—they tighten, weaken, and cause discomfort.
But the good news?
It’s never too late to start.
By making small, consistent changes—like sitting on the floor, hanging for a few minutes, walking daily, playing more, and getting proper rest—you can keep your body moving smoothly for years to come.
Sources:
Built To Move by Kelly and Juliet Starrett (Book)