A secret to longevity: Mobility

Singapore is labelled as a Blue Zone 2.0 but aspires to be a Blue Zone 3.0. This means ensuring our people stay healthy and active in old age, have a strong sense of purpose, and are engage in closed-knit communities. Establishing habits now is imperative for leading a strong, healthy life.
But this goals is difficult to achieve as most of us:

1. Work in a fast-paced environment and sit at our desk 24/7
2. Are too focused on strenuous workouts
   

Our move to a Blue Zone 3.0 has been eased with many facilities. It’s up to us to utilise them and take control of our own health – starting with mobility exercises!

For those who spend most of their time sitting in front of screens, mobility exercises help to prevent fatigue.

For those who work our regularly, you probably think mobility exercises are not important, but they can help you sustain your workouts.

All-in-all, mobility exercises improve your golden years by strengthening muscles and maintaining flexibility, essential for ageing gracefully. The good news is: you can start it at home!

5 easy home mobility exercises:

1. Ankle rocks: 8 times on each side
   
   • Squat down while holding onto a pole for support
   • Keep your heels planted
   • Rock from side to side slowly, feeling the stretch on your calves
2. Cat and camel stretch: repeat 5 times
   
   • Kneel on all fours
   • Place your hands shoulder width apart
   • Put your feel hips width apart
   • Lower your head
   • Lower your chest
   • Look up
   • Arch your back

After a few seconds…

3. 6 times for each side
   
   • Start with a high plank pose
   • Bring your left foot forward, placing it outside your left hand

   Back to the first pose and repeat the movement on the other side!

   • Keep the back leg straight and sink into your hips
   • Raise your left hand to the ceiling
4. 90/90 hip switch: 6 times for each side
   
   • Sit up straight cross-legged
   • Rotate the other leg out
   • Keep your knees on the floor
5. Glute bridges: 10 – 15 times
   
   • Lay flat on your back with your knees up
   • Keep toes lifted
   • Arms by your sides
   • Keep shoulders flattened on the mat

Make sure to keep your back straight – focus on your hip movement! Keep feet on the floor while switching to the other side

Squeeze your glutes, raise your hips and hold for a few seconds. This exercise improves your posture and strengthens your core!

Don’t overlook the importance of mobility exercises in your youth! Taking a few minutes of your day to do these simple exercises in your 20s will help you age gracefully.