Habit 3: Daily Mobility & Flexibility
Strength gives you power; mobility & flexibility provide you with freedom. Today’s focus is on keeping joints supple and muscles lengthened so you can move with ease and confidence. Think of this as reclaiming the graceful range of motion that makes every other activity feel better.
Strength keeps you powerful. Cardio keeps you energized. But mobility and flexibility keep you free. Without regular attention to your range of motion, the body can stiffen with age, making everyday movements harder and increasing the risk of injury. Flexibility allows you to reach, twist, bend, and move with ease, while mobility ensures your joints move through their full, pain-free range of motion. The good news is that both are highly trainable at any age.
What Happens to Joints Over Time
As you age, your connective tissues naturally lose some elasticity. Collagen production slows, and repetitive movement patterns, as well as prolonged periods of inactivity, reduce joint lubrication and increase stiffness. This doesn’t mean your body is broken. It simply means it needs regular, gentle movement to stay supple.
Daily Practices for Lifelong Mobility
You don’t need to touch your toes or drop into a deep squat to benefit from mobility work; you just need consistency. Incorporate gentle stretching that targets the hamstrings, hips, back, and shoulders, or add dynamic warmups such as arm circles, leg swings, and hip rolls to prepare your body for movement.
Simple joint circles for your ankles, wrists, knees, and neck help maintain joint health, while yoga or tai chi provides slow, mindful movement that enhances both flexibility and coordination. Foam rolling or using massage balls can also release fascia and improve circulation. Even five to ten minutes of these practices each day can help reduce stiffness, improve posture, and lower your risk of injury.
Movement “Snacks” Throughout the Day
If you spend long hours sitting, breaking up your day with small moments of motion is just as important as a formal workout. Stretch your arms overhead when you stand up, or practice balance by standing on one leg while your tea heats in the microwave.
Roll your ankles while brushing your teeth, sit cross-legged on the floor for a few minutes, take the stairs whenever possible, or gently twist side to side during screen breaks. These “movement snacks” keep your joints lubricated, muscles active, and energy levels steady throughout the day.
Freedom Through Movement
Flexibility has nothing to do with twisting yourself into knots, and mobility has nothing to do with being young. Both are expressions of freedom, the ability to move through life with ease, comfort, and confidence. The more you move, the more your body remembers how movement feels. Keep moving, and your body will continue to reward you with strength, grace, and freedom.
Try This Today:
Set a timer once every hour to stand, stretch, or roll your shoulders. These tiny “movement snacks” keep your body lubricated and alive. Which part of your body feels the most relief afterward?
Share your experiences with these Habits below
“Movement Snacks” are not as tasty, BUT they have been helping me be more flexible. I remember my Dad always saying, “Use It or Lose It”.
Thanks for input.
Staying flexible is a key to enjoy the “Golden Years”
That’s great and your dad was right.
I turned eighty in November and my nature is to be a little fidgety although I do give in to down time which fits one of my philosophies “Relax and just sit still.”
On the other hand my fidgety nature gets me going and I tend to do what I do for a few years, lose interest, and take a little break.
For example I took long morning walks for many years which I began in 2005.
A few years later still walking I found an abandoned bicycle in the weeds, walked it home, fixed it up and switched from long morning hikes to bike rides.
One day I decided to walk/hike again and put the bicycle to rest for a while.
And at home I keep a few dumbbells around and rubber stretch bands. I’m undisciplined and have no regular routine but weekly I use them for a few minutes here and there when the spirit moves.
(I’m a big advocate of when the spirit moves do it and don’t be afraid to give the Spirit a little nudge when it gets lazy.)
Well, then in 2013 my granddaughter invited me to her Taekwondo class and that intrigued and frustrated me.
“Not that right foot, the other one,” was a mantra I heard repeatedly as I advanced through color belts for a few years.
I went through a period of stagnation and physical pain – a year or two – but kept going to class.
I reduced home work outs cutting back maybe 2/3 and I realized I was over doing home practice and not giving myself adequate rejuvenation time.
I continued going to classes and seminars and tournaments – sparring, breaking boards, doing forms – and today I’m between 3rd and 4th Dan black belt.
A year ago my Master Instructor retired leaving me to take class over with two 2nd Dan to assist me.
As I finish this piece up I’m looking out at considerable snow. I have a snow thrower but have never used it as I enjoy clearing snow off the inclined drive by hand, sometimes multiple times a day.
During the warm months I mow the lawn, and autumn spreads leaves all over over and over again.
To deal with that I climb up on the two story roof three and four times a season to clean out all the gutters.
Then the raking and leaf blowing and carrying off leaves begins.
A few years ago I had a stent inserted into a 90% blockage and a few months later was back doing all the things I do.
I don’t have any special advice, just what my father said to me “Just do your best Son,” and I add “Only you will ever know if it’s your best.”
I thank GOD for my life, thank my wife Shirley for her support of fifty-seven years, and thank you for reading this.
We all have one life to do our best and when we fall short be forgiving of ourselves and others.
GOD bless you and keep moving.
Fantastic Share. Thank you Mike for joining us here.
Looking at your Facebook profile, one can see your activity levels have kept you YOUNG
We are sure you will have more personal anecdotes to share ion the future.
I have felt privileged following your lifestyle for several years, Mike.
You personify a healthy attitude and lifestyle!
I remember my youth and ballet days . Stand tall when you walk or sit… like you are a marionette and there is someone above you holding your strings. It offsets slouching or reclining postures. It helps to also remember to push your shoulders down and back. If you don’t like the ballet idea, consider the posture taught to military when they stand at attention.
Such a simple thing of focusing on our posture can be so helpful for our overall physical wellbeing.
And you can’t start TOO young.
Thanks for sharing, Connie