Mobility after 30: Fitness expert shares five exercises to improvebonehealth

Bone health decreases with age but the will to travel, to explore all the places, people, emotions and more is endless. How does one balance both, how to fulfil all your dreams when the body aches with the slightest of efforts? Well, the secret lies in moving the body more, in regularly practising exercises that strengthen the bones and increase their endurance to movement.

Morgan Tyler, a fitness coach and yoga expert recently took to Instagram to share a post titled 'Advanced mobility for 30+' where she shared her 5-minute mobility program that takes only five minutes of the day and leaves you feeling like 'a freshly oiled tin man off the Wizard of Oz.' Below, find the exercises and movements that will improve your mobility as per the expert.

Begin with a kneeling position with one knee on the floor, balance on your foot. Keep your other leg bent in a tabletop position to the front. Now, raise one hand towards the ceiling and twist your torso to reach the other hand to touch the ground. This exercise moves your spine and chest and helps open them up. Perform this for 60 seconds.

Begin in reverse tabletop position with your hips lowered near the ground. Now, begin bending your knee forward and touching it to the floor one by one. Do this exercise for 60 seconds and see how it improves your shoulder stability and core.

Sit with your legs stretched to either side and begin gliding your hips from side to side while tapping one knee to the ground inwards in every motion. This movement really opens up your hip flexibility and rotation and improves full-body balance. Do this for 60 seconds as well.

Begin with a kneeling position and transition into a deep squat without standing up. Keep the movement horizontal with your hands raised to the front and fists closed with thumbs up. The 60-second exercise improves body control and trains the glutes.

Probably one of the easiest-looking exercises of them all. All you need to do here is stand up and sit down cross-legged one by one for 60 seconds. While it challenges the lower body, it enhances coordination and balance.

The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.