Starting the day with physical activity is a wise choice for various reasons. According to Trond Nyland, an expert in functional fitness and the CEO/owner of Fynd, morning exercise jumpstarts the nervous system, joint mobility, and circulation, all of which tend to decline as we age. Beyond the age of 40, the body typically undergoes reductions in bone density, muscle mass, and flexibility, leading to effects on balance, posture, and energy levels. To address these changes, Trond recommends five morning exercises to maintain youthfulness after reaching the age of 40.

A solid morning movement routine helps combat any physical challenges that come with aging.

Trond emphasizes the benefits of morning routines in enhancing blood flow, engaging unused muscles, and promoting joint lubrication and alignment. These routines also serve as a simple strategy for overcoming internal obstacles like motivation or time constraints. By engaging in movement early in the day, individuals can prevent their health objectives from being derailed.

Now, let’s dive into Trond’s top five morning exercises to stay strong, healthy, and ageless after 40.

Segmented Cat-Cow (Spine Mobility)

This exercise “mobilizes the entire spine, improves posture, and combats stiffness from sleep or sitting,” says Trond.

1. Assume all fours.
2. Gently round your spine to assume cat pose.
3. Dip your back and lift your head to assume cow pose.

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Toe-Heel Raises (Ankle and Calf Activation)

The toe-heel raise “boosts circulation, strengthens the lower legs, and improves balance,” Trond explains.6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall.
2. Lift your heels off the floor as you rise onto your toes.
3. Lower.
4. Shift your weight back onto your heels and lift your toes.

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Hip Flexor Stretch (Lunge Hold)

The hip flexor stretch “opens up tight hips from sitting and helps prevent back pain,” says Trond.

1. Lower into a lunge.
2. Press your hips forward.
3. Hold the stretch for 30 seconds per side.

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Standing Around-the-World Reach (Spine and Core Wake-Up)

The standing around-the-world reach “engages the core, spine, and side body—key areas that tighten with age,” Trond notes.

1. Stand tall.
2. Reach both arms overhead.
3. Bend from side to side in a circular fashion.

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Glute Bridge (Posterior Chain Activation)

The glute bridge “activates dormant glutes, supports spine stability, and offsets the effects of prolonged sitting,” says Trond.

1. Lie flat on your back with bent knees and feet on the ground.
2. Lift your hips toward the ceiling, squeezing your glutes as you do so.
3. Hold the bridge for 3 seconds.
4. Repeat for 10 rounds.

Alexa Mellardo