Once you hit 40, your body and metabolism start to evolve. Staying in shape might seem challenging, but it doesn’t have to be. We’re sharing five daily mobility exercises that can boost your energy, ease aches and pains, enhance balance and coordination, and keep you feeling younger than folks half your age.

“Mobility training aids in keeping your joints and muscles flexible and robust as you grow older,” explains Veronica Najera, ERYT-500 and director of education for YogaSix. “Around the ages of 50 or 60, we naturally experience some loss in range of motion, balance, and strength.”

Mobility training greatly enhances everyday activities like walking, rising from a chair, and reaching for items. It also encourages good posture, crucial for standing tall without a “hunched” back. As an added advantage, mobility exercises help relieve pain and stiffness in the back, shoulders, and hips.

“Without mobility work, people often feel tighter, move less easily, and are more prone to injury,” Najera tells us. “[The below sequence provides] more energy and motivation to stay active. It helps them keep doing the things they love—longer.”

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Cat-Cow

“This move improves spine flexibility and posture; great for relieving back tension,” Najera explains.

1. Assume a tabletop position on your hands and knees.
2. For cow pose, breathe in, drop your belly toward the floor, concave your back, and gaze upward.
3. For cat pose, breathe out, round your back, tuck your chin in toward your chest, and tuck your tailbone.

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Seated Spinal Twist

“This exercise increases spinal mobility and eases mid-back tightness,” Najera says.6254a4d1642c605c54bf1cab17d50f1e

1. Sit cross-legged on the floor.
2. Gently twist to one side, positioning your hands behind you.
3. Keep your spine elongated and the movement coming from your mid-back and ribs instead of your shoulders alone.

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Ankle Circles

“This move improves ankle flexibility and balance—important for walking and fall prevention,” Najera notes.

1. Stand tall on one leg, holding a wall or chair for support.
2. Slowly rotate your lifted ankle in a circular clockwise motion.
3. Then, circle your ankle counterclockwise.
4. Repeat on the other side.

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Hip Flexor Stretch

“This move opens up tight hips from lots of sitting; supports better walking and posture,” Najera tells us.

1. Lower to one knee, with your opposite foot placed in front of you.
2. Maintain a tall torso as you press your hips forward until you feel a nice stretch at the front of your hip on the trailing leg side.
3. Repeat on the other side.

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Calf Raises

“This move strengthens ankles and lower legs—key for balance and walking stability,” Najera notes.

1. Stand tall, feet hip-width apart.
2. Rise onto your toes slowly.
3. Lower back down.

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Alexa Mellardo