Age Is Just a Number: Keep Moving, Keep Feeling Young

We’ve all heard the saying, “Age is just a number.” And while it may sound cliché, there’s a lot of truth to it. How you feel and move as you age has far more to do with your physical capabilities than the candles on your birthday cake. The real markers of aging aren’t the years that pass—it’s the gradual loss of strength, mobility, and flexibility that can creep in unnoticed.

The good news? It doesn’t have to be this way. By focusing on maintaining key movements and addressing muscle imbalances, you can stay active and independent well into your later years. And with tools like Muscle Activation Techniques (MAT), you can restore function and prevent those subtle declines from becoming permanent.

Let’s break down five essential movements that often signal aging and how you can maintain (or regain) them for a vibrant, active life.

1. Getting Up from the Ground

2. Taking Full Strides (Avoiding the Shuffle)

3. Reaching Overhead with Ease

4. Maintaining Balance and Stability

5. Healthy mobile spine

1. Getting Up from the Ground

One of the clearest indicators of physical independence is the ability to get off the ground without assistance. This movement requires a blend of lower-body strength, core stability, and joint mobility. As these areas weaken, simple tasks like playing with your grandkids or gardening become more challenging.

Why This Matters: Struggling to rise from the floor is linked to a higher risk of falls and decreased overall mobility. If you lose this ability, everyday activities become more difficult, and your quality of life may suffer.

Try This: 

1. Sit/Stand - Choose a seat height you feel comfortable lower down to in a squat with your the assistance of your arms. Lower down to sit on the object. Before standing up, plant your feet on the ground and focus on pushing the floor away to stand up strong. Aim for 3 sets of 8-10. If this is to easy you can lower the item you are sitting towards or try single leg.

2. Half Kneeling get ups - Choose a chair height you would feel comfortable reaching. Put a pillow down for your knee. Lower your arms to the chair, place one foot back and the other in a lunge position to the side of the chair. Slowly lower your knee to the pillow. Bring the other leg down. Reverse this action to stand back up. Alternate sides. Aim for 4-5 reps a side. Take a break and repeat 3 times.

   
   

3. Half Kneeling sit down - The start is the same as the last exercises, you just add in going all the way down to the floor before standing back up again. Aim for 4-5 reps a side. Take a break and repeat 3 times.

   
   

   4. Standing March - Stand in place. Lift one knee up and stabilize. Hold for a second or two before lowering down and repeating with the other leg. Aim for 8-10/side, 3 sets.

   
   

   5. Hip Flexor Stretch - Step one leg back, tuck your pelvis and sink down into a lunge until you feel a stretch in your hip flexor. Hold for 10-30 seconds, repeat on the opposite side do 2-3 reps.

   
   
   
   

   6. Push Ups - Find a height you feel comfortable doing push ups on. Start on the wall, then progress to a high table and lower to the floor for the most challenging variation. 3 sets x 10-12 reps

   
   

   7. Side Push Ups - similar to the push up exercise, this time we are pushing from a sideways position. Similar to how you'd push off the floor to stand up from the ground. 3 sets 8-12 reps per side.

   
   
   
   

2. Taking Full Strides (Avoiding the Shuffle)

A common sign of aging is a shortened, shuffling gait. This change typically comes from tight or weakened muscles in the hips and legs, leading to reduced stride length and increased risk of tripping.

Why This Matters: Walking with a full, confident stride isn’t just about appearance—it’s crucial for balance, coordination, and joint health. Shuffling often leads to more sedentary behavior and loss of independence.

Try This: Focus on taking longer strides when you walk. Lift your feet and swing your arms naturally. Heel-to-toe walking drills and simple exercises like high knee marches can help restore stride length and hip mobility.

1. Heel to Toe Walking - First try standing with your heel and toes touching. If this is to easy, try walking in a straight line. Walk 10 steps forward and repeat 3 times. If you are looking for more of a challenge try walking backwards.

   
   
   
   

2. Hip Flexor Stretch - If our hip flexors are to tight, it will restrict how far back our leg can go. Try this hip flexor stretch off the edge of a chair. Hold the stretch for 30 seconds, switch sides repeat 2-3 times

   
   
   
   

3. Ankle Circles - stiff ankles will limit our walking stride. Try doing some ankle circles, or write your favorite names in cursive. 2 sets x 30 seconds per side

   
   
   
   
   
   

4. Single Leg Balance - This may sound simple, but walking is just a series of balancing on one leg. Try to balance on one leg for 30 seconds. If this is to easy you can try passing a ball between your hands as you do this or try closing your eyes if you feel comfortable trying this. 2-3 sets, 30 seconds a leg.

   
   
   
   

5. Side Kicks - Use a chair to help with balance. Swing one leg out to the side and balance for a second or two before bringing the leg back down and repeating it on the other leg. 3 sets x 20 (10/leg) If you would like more of a challenge try this not holding onto something to help with balance.

   
   
   
   

6. Calf Raises - Start with both feet, once this becomes to easy, try single leg. 3 x 15

   
   
   
   

7. Step Ups - If you can do this in a stairwell with a hand rail, this would be best. Alternating legs step up. 3 sets x 20 (10leg) to make this more difficult pause when you step up and hold the leg up for a few seconds before lowering it back down

   
   
   
   

3. Reaching Overhead with Ease

Many people notice that reaching overhead becomes harder as they age. This can be due to tight shoulders, weak upper-back muscles, or poor posture.

Why This Matters: Being able to reach without strain is essential for daily tasks like putting away groceries, changing light bulbs, and even stretching comfortably.

Try This: Practice reaching up with both arms and holding for a few seconds. Wall slides and shoulder mobility exercises, like using a light resistance band to mimic overhead movements, can improve flexibility and strength.

1. Wall Slides - Back to the wall, arms up like a football field post, slowly slide your arms up keeping the back of your hand and elbow in contact with the wall. 3 x 8-10 Reps.

   
   
   
   

2. Wall Circles - Stand with one shoulder to the wall, the arm closest to the wall paints a big circle, come back the way you came. Repeat this 10 times, switch sides. 3 sets

   
   
   
   

3. Band Pull Aparts - Hold a band with both arms, set your shoulders down and back then pull the band apart hold for a few seconds slowly return to center. Repeat this 10 times, 3 sets.

   
   
   
   
   
   

4. Disco Band - Step on the band, one arm holds on to the other end and bring your arm from your hip to the sky. Thumb facing up, squeeze your shoulder blade. 10 pulls, switch sides and preform 3 sets.

   
   
   
   

5. Half Kneeling Overhead press - Go into a half kneeling position. Kneel onto the band, hold the other side of the band if your hand and press upwards. Repeat 10 times before switching sides. Perform 3 sets.

   
   
   
   

6. Scapular Push Ups - You can do this against the wall or on the floor. Elbows stay locked out as you squeeze your shoulder blades together, once they cant squeeze any more start pushing the floor away, shoulder blades move away from each other and repeat 8-10 times. 2 sets.

   
   
   
   
   
   

7. Thoracic Opener Over Roller - If you have a foam roller, you'll want to put your back on it, and place it just under your shoulder blades and slowly sink your spine around it. Hold here for a minuet or two.

4. Maintaining Balance and Stability

Good balance is a key factor in preventing falls and staying independent. As we age, our proprioception (awareness of body position) naturally declines, but with consistent practice, it can be maintained.

Why This Matters: Poor balance leads to a higher risk of falls, which can cause serious injuries and limit mobility.

Try This: 

:30 seconds - march in place

:30 seconds - balance on one leg

:30 seconds - balance on the other leg

10/side - stand tall alternate kicking your leg out the side

10 steps - tightrope walk, place your foot in-front of your other foot, and walk in a straight line. Take 10 steps forward. If you want more of a challenge repeat this backwards for 10 steps

10 kicks/leg - stand tall and kick one leg back, repeat 10 kicks on one leg, repeat this on the other leg

:30 sec toe taps - balance on one leg. the free standing leg tap it in front, out to the side, and back. Repeat this pattern for 30 seconds and repeat on the other leg.

10 squat with weight transfer - squat down, shift body weight to one side stand up, squat down shift body weight the other side stand up for 10 reps

5. Spine Movement

Your spine plays a crucial role in nearly every motion you make, from bending and twisting to reaching and standing tall. Keeping it mobile helps maintain good posture, reduces stiffness, and lowers the risk of back pain.

Why This Matters: A healthy, mobile spine supports your overall movement quality, prevents discomfort, and helps you stay active without limitations.

Try This: Incorporate these simple exercises into your daily routine to keep your spine flexible and strong:

• Seated Cat/Cow – Gently arch and round your back while seated.

  
  
  
  

• Seated Twist – Rotate your upper body side to side while sitting.

  
  
  
  

• Side Bend – Stretch each side of your torso by reaching overhead.

  
  
  
  

• Cobra Extension – Strengthen your lower back by lying on your stomach and lifting your chest.

Keep Moving, Stay Young

Aging doesn’t mean slowing down—it means moving smarter. By incorporating these simple movements into your daily routine, you can maintain strength, mobility, and independence for years to come.

Remember, small actions lead to big results. Keep moving, keep challenging yourself, and most importantly, keep enjoying life to the fullest!

I offer personalized programming if you want a plan to continue aging gracefully. Email me at mymat@live.ca for more information and book a free meet and greet for us to discuss your goals.