{"id":2735,"date":"2025-06-29T11:04:24","date_gmt":"2025-06-29T11:04:24","guid":{"rendered":"https:\/\/hiddenhealthysecrets.com\/index.php\/2025\/06\/29\/spend-5-minutes-a-day-moving-like-this-and-youll-move-better-for-life\/"},"modified":"2025-06-29T11:04:24","modified_gmt":"2025-06-29T11:04:24","slug":"spend-5-minutes-a-day-moving-like-this-and-youll-move-better-for-life","status":"publish","type":"post","link":"https:\/\/hiddenhealthysecrets.com\/index.php\/2025\/06\/29\/spend-5-minutes-a-day-moving-like-this-and-youll-move-better-for-life\/","title":{"rendered":"Spend 5 minutes a day moving like this and you\u2019ll move better for life"},"content":{"rendered":"<div data-uri=\"cms.cnn.com\/_components\/ai-article-summary\/instances\/cm8ykpqdz00053b6myof4l6ms@published\" class=\"ai-article-summary hidden \" data-article-gutter=\"true\" data-selector-brand=\"accent-ai\">    <button class=\"ai-article-summary__toggle\">        <strong class=\"ai-article-summary__title\">            <span class=\"ai-article-summary__stars-icon\">            <\/span>            <span>Summary<\/span>        <\/strong>            <span class=\"ai-article-summary__toggle-caret-up\" aria-label=\"Toggle Article Summary\"><\/span>            <span class=\"ai-article-summary__toggle-caret-down\" aria-label=\"Toggle Article Summary\"><\/span>    <\/button>    <\/p>\n<div class=\"ai-article-summary__collapsible\">\n<ul class=\"ai-article-summary__items\" data-editable=\"settings\">\n<li class=\"ai-article-summary__item\">Maintaining mobility while aging doesn&#8217;t require hours of stretching but rather intentional movement throughout daily life.<\/li>\n<li class=\"ai-article-summary__item\">Regular movement across all three planes of motion helps prevent stiffness and functional decline.<\/li>\n<li class=\"ai-article-summary__item\">Short, consistent mobility routines and movement breaks throughout the day create lasting benefits.<\/li>\n<li class=\"ai-article-summary__item\">Strength training using compound movements supports joint stability and preserves essential muscle mass.<\/li>\n<li class=\"ai-article-summary__item\">Proper breathing techniques reduce tension and improve posture, enhancing mobility in the spine and shoulders.<\/li>\n<\/ul>\n<div class=\"ai-article-summary__footer\">            <span class=\"ai-article-summary__disclaimer-text\">This summary was AI-generated and reviewed by CNN editors.<\/span>                                <\/div>\n<\/p>\n<\/div>\n<\/div>\n<p data-uri=\"cms.cnn.com\/_components\/editor-note\/instances\/cm8yjbekd001k3b6mhzg76la6@published\" data-editable=\"text\" data-component-name=\"editor-note\" class=\"editor-note vossi-editor-note inline-placeholder \" data-article-gutter=\"true\">    <strong><em>Editor\u2019s note: <\/em><\/strong><em>Dana Santas, known as the \u201c<\/em><em>Mobility Maker<\/em><em>,\u201d is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book \u201cPractical Solutions for Back Pain Relief.\u201d<\/em><\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yj4tl6006626qcab2h7m16@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            As people get older, stiffness and reduced mobility can feel inevitable, leading to the common belief that maintaining flexibility requires long, tedious stretching routines. But that\u2019s not the case. You don\u2019t need to spend hours stretching to move well as you age \u2014 you just need to move smarter.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000i3b6mtlk404yj@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            By incorporating simple, intentional movement habits into your daily life, you can improve and maintain your mobility over time, keeping your body functional and resilient as you grow older.    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8ym22rq00083b6m0qozrp1k@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<p class=\"related-content_full-width__headline\">            <span class=\"related-content_full-width__title-text\" data-editable=\"content.title\">Related article<\/span>      <span class=\"related-content_full-width__headline-text\" data-editable=\"content.headline\">\u2018Exercise snacks\u2019 \u2014 even a few minutes a day \u2014 can boost your health<\/span>    <\/p>\n<\/p>\n<\/div>\n<h3 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h3\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8yjagke00183b6mo2p1qupp@published\" data-component-name=\"subheader\" id=\"why-mobility-declines-with-age\" data-article-gutter=\"true\">        Why mobility declines with age<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000j3b6msf16ol5x@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            While aging brings natural changes to your body, such as reduced muscle mass, joint stiffness and slower recovery, losing mobility doesn\u2019t have to be one of them. Aging itself doesn\u2019t automatically limit your mobility \u2014 lack of movement does.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000k3b6mzk3ohj7w@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Many people become more sedentary as they get older, exacerbating age-related muscle loss and joint stiffness. When you stop moving through a full range of motion regularly, your body adapts by reducing that range. This is true at any age, but it becomes even more impactful as you mature.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000l3b6mqgy1h7gj@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            The good news? Mobility loss isn\u2019t inevitable. Simple, strategic habits can keep you moving well for life.    <\/p>\n<h3 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h3\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8yjaglb00193b6myite06f2@published\" data-component-name=\"subheader\" id=\"1-move-your-whole-body-as-designed\" data-article-gutter=\"true\">        1. Move your whole body, as designed<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000m3b6mk2wp54r9@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Think about how you move throughout the day: reaching for objects, pulling open doors, squatting to tie your shoes, rotating to grab a seat belt, and stabilizing your core to sit and stand upright. These natural movements occur in multiple directions and planes of motion, yet many people fail to train them regularly.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000n3b6mnon1mlce@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Just like everyday movement patterns, exercises should be performed in all three planes of motion: sagittal (forward and backward), frontal (side to side) and transverse (rotational).    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8ykbcz6000h3b6m1p8scyxt@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<p class=\"related-content_full-width__headline\">            <span class=\"related-content_full-width__title-text\" data-editable=\"content.title\">Related article<\/span>      <span class=\"related-content_full-width__headline-text\" data-editable=\"content.headline\">Bothered by back pain? Here\u2019s how some pro athletes prevent it<\/span>    <\/p>\n<\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000o3b6mkrdvg2la@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Training movement in all the ways your body is designed to move helps you stay functional and mobile while also working to prevent pain and injury as you age.    <\/p>\n<h3 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h3\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8yjaglb001a3b6m9xqeff41@published\" data-component-name=\"subheader\" id=\"2-move-throughout-your-day-not-just-when-you-exercise\" data-article-gutter=\"true\">        2. Move throughout your day \u2014 not just when you exercise<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000p3b6m9ylsd352@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Mobility isn\u2019t just about workouts \u2014 it\u2019s about how you move all day long. If you spend most of your time sitting, your body adapts to that position, leading to tight hips and weaker postural muscles.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000q3b6mcc3lsewx@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Instead of relying on lengthy stretching routines that aren\u2019t always effective, incorporate small movement breaks into your day by getting up and moving for just a few minutes. Even if you don\u2019t have a lot of room to move, it helps to change positions frequently and try to reach, twist and bend in natural ways.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000r3b6myhhpe3z2@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            One way to make regular daily movement into a habit is through \u201chabit stacking,\u201d in which you pair an exercise with something you already do. For example, every time you get up from a chair, you could do five air squats or four step-back lunges.    <\/p>\n<h3 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h3\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8yjaglb001b3b6m2w56afz1@published\" data-component-name=\"subheader\" id=\"3-commit-to-five-minutes-of-mobility-daily\" data-article-gutter=\"true\">        3. Commit to five minutes of mobility daily<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000s3b6mx5matyh4@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Starting your day with just five minutes of movement can have a significant impact on how you feel and move throughout the day. And a short mobility routine, such as morning yoga, posture exercises at your desk or targeted stretches from the comfort of your couch, done consistently will make a big difference in your ability to move well over time.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000t3b6mxkwbu85x@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Daily mobility work isn\u2019t just about staying flexible \u2014 it\u2019s also an opportunity to check in with your body. Moving through a regular routine allows you to identify areas of tightness or discomfort before they become bigger issues. If you experience pain or limited movement that doesn\u2019t improve, consult your doctor, physical therapist or movement specialist to address potential underlying concerns.    <\/p>\n<h3 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h3\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8yjaglc001c3b6mhox04gn2@published\" data-component-name=\"subheader\" id=\"4-strength-training-the-key-to-long-term-mobility\" data-article-gutter=\"true\">        4. Strength training: The key to long-term mobility<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000u3b6mjxph2ixs@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Strength training is an important component for maintaining movement quality as you age. Strength exercises support mobility by keeping joints stable and preserving muscle mass to prevent stiffness-related weakness and improve recovery capacity.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000v3b6m322hpta7@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Strength training can be done using free weights, machines or simply the resistance of your own body weight.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000w3b6mxv0tmm71@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Even two short 10-minute strength sessions per week can prove beneficial, especially when focusing on compound movements \u2014 exercises that engage multiple muscle groups and joints at once. These movements mimic real-life actions, making them more functional than isolated exercises. To maximize mobility benefits, it\u2019s also important to include compound movements that work across all three planes of motion.    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8ykerw000013b6mcf5r8wld@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<p class=\"related-content_full-width__headline\">            <span class=\"related-content_full-width__title-text\" data-editable=\"content.title\">Related article<\/span>      <span class=\"related-content_full-width__headline-text\" data-editable=\"content.headline\">Stop stretching your shoulders! Here\u2019s what actually works for stiff muscles<\/span>    <\/p>\n<\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000x3b6ms0rz5jmj@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Examples include squats (sagittal plane), lateral lunges (frontal plane) and standing torso twists (transverse plane). Prioritizing compound movements in all planes of motion ensures that your strength training enhances mobility rather than making you feel stiff or restricted.    <\/p>\n<h3 class=\"subheader inline-placeholder subheader vossi-subheader vossi-subheader--size-h3\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm8yjaglc001d3b6mfgwvou3b@published\" data-component-name=\"subheader\" id=\"5-breathe-better-to-move-better\" data-article-gutter=\"true\">        5. Breathe better to move better<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000y3b6m87o9x2n7@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Your breathing pattern directly affects how you move and feel in your body. Shallow chest breathing creates excess tension in the neck, shoulders and rib cage that limits movement and often results in chronic pain.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8ylpvgp00013b6m1p7sjyzt@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Several times a day, try to focus on diaphragmatic breathing in which inhales expand the lower ribs more than the upper chest. And be sure to practice extended exhales, as instructed below, completely emptying your lungs to help reduce upper-body tension to improve mobility and engage and align your core for increased stability.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j000z3b6mgpn6mex9@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Try this simple breathing exercise:    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00103b6mc75px1kf@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u2022     Sit with your feet on the floor.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00113b6mq70f1rqm@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u2022     Place your hands on your lower ribs.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00123b6mek7i9ad1@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u2022     As you inhale deep into your lungs, you should feel the expansion of your lower ribs under your hands.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00133b6mlr6a1ge4@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u2022     As you exhale fully, your hands will ride your ribs back to their starting position.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00143b6mfhj5nzr8@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u2022     If you can, try to extend your exhale to double the count of your inhale. For instance, if you inhale for a count of four, try to exhale for a count of eight.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00153b6m5uv306ug@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            \u2022     Take five or more breaths in this pattern at least once a day \u2014 more, if possible.    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/related-content\/instances\/cm8ylpydi00033b6mbtudfdno@published\" data-component-name=\"related-content\" class=\"related-content_full-width related-content_full-width--article\" data-article-gutter=\"true\">\n<div class=\"related-content_full-width__image image__related-content\">            <\/div>\n<\/p>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00163b6mjupmrex8@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            By improving breathing mechanics, you improve your posture, relieve chronic tension and free up functional movement in your spine and shoulders.    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm8yjag5j00173b6mobkxiv9h@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">            Remember, losing mobility as you age isn\u2019t a given. By making movement a daily habit and incorporating strength training, you can maintain flexibility, stability and ease of movement without spending hours stretching.    <\/p>\n<\/p>\n<div>This post appeared first on cnn.com<\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summary Maintaining mobility while aging doesn&#8217;t require hours of stretching but rather intentional movement throughout daily life. Regular movement across all three planes of motion helps prevent stiffness and functional decline. Short, consistent mobility routines&hellip;<\/p>\n","protected":false},"author":1,"featured_media":2736,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[120],"tags":[],"class_list":["post-2735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/posts\/2735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/comments?post=2735"}],"version-history":[{"count":0,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/posts\/2735\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/media\/2736"}],"wp:attachment":[{"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/media?parent=2735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/categories?post=2735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hiddenhealthysecrets.com\/index.php\/wp-json\/wp\/v2\/tags?post=2735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}