Don’t get me wrong, I love walking. I have a little rescue pup who loves nothing more than taking me for a walk, whether it’s 6 am or 11 pm, so I spend a lot of time on my feet.
The benefits of walking are well-documented, too: stronger bones, joints, ligaments, and muscles (especially if you enjoy increasing your pace or intensity through power walking, hiking, or rucking); a higher resting metabolism, decreased sedentary time, and a little boost in mobility. It’s also a great form of aerobic exercise for building a stronger heart and lungs.
Although walking can contribute to anti-aging by working the muscles you use for balance and stability, a consistent mobility routine coupled with your daily walks is where the real magic lies.
Below, I show you how to do three of the best low-impact mobility exercises for functional strength, stability and balance. You can use a set of weights or stick to using your bodyweight. Regardless, one of the best yoga mats is useful to have.
If you experience pain at any time, stop and rest. If you’re working with an injury or health condition, or you’re currently pregnant or postnatal, I recommend seeking advice before starting these exercises.
Watch: 3 low-impact moves to try anywhere
Improving mobility isn’t about stretching; it’s about being dynamic and moving the joints through a range of movement alongside strengthening exercises that load the muscles to work through resistance. The result? Strong muscles and joints.
This is also important for your fascia, which is like a web of connective tissue responsible for holding everything in place, like your bones, muscles and organs. Tight fascia increases friction, which is why plenty of stretching, movement, foam rolling and mobility work is important for improving the overall quality of your movements.
It also responds brilliantly to low-impact and gentle movement, so a consistent mobility routine is certainly helpful.
The routine: 3-4 sets, 8-10 reps for the first and third exercises, and a 45-50-second effort for monster walks.
- Stiletto squat x heel raises: Stand with your feet hip-width apart, then rise onto your tiptoes and squeeze your core muscles for balance. Bend your knees and send your hips backward to lower into a squat, keeping your back straight and chest proud. Focus on something unmoving. At the bottom of the squat, lower your heels, then press upward through both feet to stand. Reverse this by lowering into a standard squat first, then transfer the weight to your tiptoes and press upward to stand, resting your heels down.
- Monster walks: Stand with your feet wider than shoulder-width, toes pointed out slightly. Sit back into a squat so that your thighs are almost parallel to the ground. Keep your back straight, chest proud and core engaged. Place your hands lightly behind your head and pull your elbows back, knitting both shoulder blades together. Take a few steps forward and outward, then backward, sitting the weight back toward your heels.
- Warrior III: Stand with your feet hip-width apart. Shift your weight into your left leg and place your hands either in prayer or on your hips. Engage your core. Place a soft bend in your left knee, then hinge forward at the hips and raise your right leg behind you as you lower your chest parallel to the ground. Keep your hips square to the mat and gaze slightly forward to the top of your mat. Keep your hands where they are, or try to extend them in front of you. With control, slowly transition back to standing, then switch sides.
What are the benefits?
Each of these exercises brings something slightly different to the table.
Stiletto squat x heel raises: Your ankles and calves are crucial for climbing, walking and running, especially when moving one leg at a time and transferring balance and weight between the left and right sides of the body.
Stiletto squats are effective for increasing mobility and balance as you squat from your tiptoes, then transfer the weight to your heels and push upward from the squat. You can then reverse this to lower into a squat first, transfer the weight to the balls of your feet, then rise to stand. Notice how your ankles, calves, legs, glutes and core work to keep you balanced and drive movement. You can hold a weight in both hands to add load or hold onto something for extra support.
Monster walks: These are killer on the legs, glutes, core and thoracic spine, as you place your hands lightly behind your head and walk forward and backward from a low squat position, knees bent. You can add a band around your thighs or hold a weight plate behind your head for extra load, or place your hands on your hips for a more beginner-friendly option.
Warrior III: This is a famous yoga pose used to test lower-body strength and balance. Your core will work to stabilize your torso and prevent rotation, while your hip flexors receive a stretch, too. Embrace all the wobbles and don’t be afraid to fall out of the posture, as you’re still strengthening all the muscles around your feet, ankles, knees and hips. Essentially, you’re enhancing your ability to stand on one leg, which is a transferable skill.
Each of these exercises brings something slightly different to the table.
Hopefully, you have enough time to really control these movements and make the most of them, rather than rushing. After all, you can’t truly rush a balancing exercise.
Adjust the reps and sets as necessary, and play around by adding weights or equipment. I usually add dumbbells and/or a band above my knees, but if this damages the quality of your reps, stick to using your bodyweight.
Focus on finding length through your spine rather than hunching, and keeping your chest proud. Any time your hands are behind your head, knit both shoulder blades together to help open your chest and activate the mid and upper back.
Give these a try, and let us know how you get on in the comments.
Follow Tom’s Guide fitness on Instagram for more workouts, routines, tips, and tricks.
Follow Tom’s Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. Alternatively, you can read our content on the Tom’s Guide app available now for iOS and Android. Subscribe to Tom’s Guide on YouTube and follow us on TikTok. Finally, you can visit our dedicated Tom’s Guide Savings Squad hub for expert help on getting the best products for less.
More from Tom’s Guide
- I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
- I’m a personal trainer who works with clients aged 65+ daily. Here are the 2 exercises I always recommend when it comes to building mobility and balance
- A Pilates instructor shares a 6-move routine for over-60s to build balance, mobility and functional core strength