I teach people to be more mobile in their 60s and 70s: 3 low-impact exercises you should start with

a senior man in exercise kit — (Image credit: Shutterstock)

I was speaking with my friend, a physiotherapist, the other day, and he explained how frustrated he gets when people don't do their prescribed exercises. As a coach who specializes in mobility, I share the same problem; I find clients stick to their strength or cardio programs much more than their mobility routines.

And do you know what? I completely get it. Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons is. But trust me, if you don't improve mobility while you can, you may not be lifting heavy or running far in the years to come. How well you move determines how well you live in the future, and as they say: "It's better late than never."

Mobility training is my happy place; I see it make an enormous difference in people's lives, creating strong, balanced and mobile bodies. Below, I share three low-impact moves I never skip with clients. Here's why.

Watch: 3 low-impact exercises you can try for better mobility at home

Consistent mobility routines can actually be microdosed into your week and still provide benefits for strength, control and stability. Alongside resistance training, it's your anti-aging weapon for healthier joints and active muscles.

These tried-and-tested low-impact exercises can be made more beginner-friendly or challenging, and you can work with your bodyweight or with weights.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

Leg sweeps: Start in a tabletop position with your shoulders over your wrists and hips over your knees. Engage your core and draw your navel in. Extend your right leg behind you and lift it into the air, toes pointing down. Only lift to hip height and avoid arching your lower back. Next, with control, sweep your leg out to the side, maintaining the height. Pause, then reverse behind you and lightly tap the toes down again. Repeat for 6-8 reps per side and 2 sets.
Tabletop reverse flies: Start in a tabletop position. Walk your hands slightly further forward and press down through your left hand. Lift your right arm out to the side and sweep up and back, maintaining a soft bend in your elbow. Squeeze your right shoulder and pause, then lower with control. Repeat for 6-8 reps per side and 2 sets.
Alternating Supermans: Lie on your stomach and extend your arms and legs. Rest your forehead on the mat. Lift your right arm, chest, head and left leg into the air as high as possible and squeeze your shoulders and glutes. Pause at the top, then lower with control. Repeat for 6-8 reps per side and 2 sets.

What are the benefits?

Male smiling to camera outdoors with hands on knees — (Image credit: Shutterstock)

I use these moves often and mix them up to add weights, bands, or reps and sets.

Here are some benefits:

Leg sweeps improve hip mobility and engage the glutes as you first lift your leg into the air, then open your hip as your leg moves outward. If you struggle with this exercise, reduce how far you move and softly bend your knee. To make this more challenging, add a looped resistance band above your knees.

Tabletop reverse flies: The goal is to work the rear deltoids, or the rear shoulder heads, and improve upper-body range of motion. If you're working to improve posture, I recommend adding reverse flies to your routine. To make this exercise more challenging, hold a light dumbbell in your hand.

Alternating Supermans work the back of the body, known as your posterior chain. You should feel this in your back, shoulders, glutes and hamstrings. You could work both sides together, lifting your arms and legs at the same time, or focus on alternating. I often ask clients to hold light dumbbells to make this exercise more challenging.

Motion is lotion, after all.

As you get older, try to move your joints through their range of motion in a variety of patterns while loading muscles using resistance. Motion is lotion, after all.

The more you move throughout the day, the better you can balance and stabilize; the more you load your bones and muscles, the stronger they get. Joints, ligaments and fascia (in particular) respond well to low-impact movement, and you only need to practice a few moves a few times per week to see some benefits.

Before you consider adding weights, focus on the fullest range of movement and really squeezing the working muscles at the top of each rep. Control is essential, so prioritize your form and speed and this will help you feel the exercises more.

And remember, you might not notice the progress straight away, but over time, you'll see huge benefits in how your body moves, adapts and responds. Give these a try, and let us know how you get on in the comments.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and taken on both 1:1 and group, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells.

She also coaches mobility and flexibility classes several times a week.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.