Here's a summary of the six exercises physical therapists recommend for healthy aging, from that Aug. 15, 2026 New York Times piece: DNYUZ
- Single-leg stands — Balance on one leg for at least 30 seconds daily. This strengthens the muscles in your foot, ankle, knee, and thigh. DNYUZ
- Hip hinges — Practice bending forward properly (hips back, chest forward, back straight, knees soft) rather than rounding your back. This is useful for daily tasks like picking things up, strengthens the glutes and hamstrings, and helps avoid the spine strain that comes from rounding your back and locking your knees. Aim for two sets of 15 daily. DNYUZ
- Sit-to-stand — Sitting down and standing back up seems simple but gets harder with age without proper strength and stability. Lower yourself slowly and just tap the seat before rising, doing two sets of 20 reps several times a week — add weights for more challenge. DNYUZSan Juan Daily Star
- Wall push-ups — Engage your core, tuck your tailbone slightly, bend elbows to 45 degrees, lower your chest, then push back up, reaching your arms long at the top. Two sets of 10, twice a week. DNYUZ
- Dead bugs with diaphragmatic breathing — Lie on your back, raise legs to 90 degrees and arms toward the ceiling, then slowly straighten and lower one leg and the opposite arm at the same time, keeping your spine pressed to the floor. This builds deep core strength, since weak core muscles often force the neck and shoulders to compensate.
- Cat-cow stretch — On all fours, alternate arching and curving your back, breathing deeply in each position. This relieves stiffness in the spine, shoulders, and neck and improves mobility — you can add arm reaches or leg extensions for extra mobility work. San Juan Daily StarSan Juan Daily Star
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