How To Keep Moving As You Age

A Quick Heads Up

Next week, I’m opening sign-ups for the beta group of my new digital course.

It won’t start for a few weeks — but this is your chance to lock in a spot early and help shape it with your feedback.

✅ One week left to vote on the course topic: Low back pain? Better balance? Daily mobility? VOTE HERE

Read Time: ~4 minutes
Time to perform exercises: ~10 minutes

Hey there!

The most voted for subject for this week’s newsletter was “How To Keep Moving As You Age”. Keep reading for easy, actionable tips to stay mobile while others around you are slowing down.

Let’s Get Real for a Minute

Most people don’t stop moving because of age. They stop moving because of pain, stiffness, fear, and fatigue.

This is what I hear all the time:

If that sounds like you, you’re not alone.

But here’s the truth backed by years of research:
Movement loss isn’t inevitable.
It’s often the result of small, slow losses in strength, stability, and joint motion — things we can address.

👉 The goal of this newsletter is to help prevent those things from stopping you as you age, so you can stay active, independent, and confident in your body for as long as possible.

The Science You Should Know

Here’s what the research tells us:

Neuroplasticity doesn’t stop with age. Your brain can still adapt. You can still build better movement patterns.

Sarcopenia (age-related muscle loss) starts as early as your 30s… but strength training just twice a week can reverse it, even into your 70s and 80s.

Joint stiffness isn't just "old age", it’s often due to underuse, not overuse.
The less you move, the less range your joints have. It's a "use it or lose it" system.

Falls are the #1 reason for injury-related ER visits in adults over 65,
but balance training can reduce your fall risk by over 35% (according to Cochrane Reviews).

The Movements You Can’t Afford to Lose

If you want to stay active, independent, and pain-free as you get older, there are certain movement patterns you need to hold on to:

• Squat – getting on and off chairs, toilets, the floor

• Hip Hinge – picking things up, putting on shoes, lifting groceries

• Overhead Reach – grabbing a plate, changing a lightbulb

• Single leg squat/Single-leg balance – stairs, curbs, uneven ground

• Push and Pull – opening doors, carrying bags

• Rotation – looking behind you while driving, swinging a golf club

• Gait – walking with strength, rhythm, and confidence

These aren’t fancy gym exercises — they’re basic human movements.
Lose them, and everyday life gets harder. Keep them, and you stay mobile, capable, and in control of your body.

Your Longevity Starter Plan

To keep those movements long term, you need focus on three things consistently: mobility, stability, and tissue quality. This is how I structure my programming, and what we will use as your longevity starter plan:

1. Mobility: Keep your joints moving well

2. Stability: Build strength and control through full ranges of motion

3. Tissue Quality: Maintain healthy muscle tissue and prevent tightness or restriction

This applies to your entire body — spine, shoulders, knees, feet — but if you’re looking for the best place to start?

Start with your hips.

Your hips are the foundation for most of the movement patterns we talked about earlier: squatting, hinging, walking, climbing stairs, and even maintaining balance.
If your hips don’t move well, other areas — like your back or knees — are forced to compensate. That’s how small issues turn into long-term pain.

So this week, we’re starting where it counts most.

We’ll work on:

• Mobility — restoring full motion in the joint

• Stability — building strength and control

• Tissue Quality — reducing tightness and improving recovery

This routine won’t fix everything, but it lays the foundation. It’s the same approach I use with both active adults and pro athletes — and it’s one of the best places to begin.

1. Mobility: Hip CARs — 3–5 circles in each direction per leg

• Hold onto a wall or counter for support.

• Lift one knee toward your chest, rotate it out to the side, then extend it behind you in a slow, controlled circle.

• Reverse the motion to return.

Why it helps: This movement helps restore and maintain full hip joint mobility, which is key for walking, squatting, and preventing compensations that stress your back or knees.

2. Stability: Bulgarian Split Squat — 3 sets of 10 reps per side

• Stand in front of a low step or chair and place your back foot on it.

• Lower your body slowly, keeping your chest up and your front knee tracking over your foot.

• Push through your front heel to return to standing.

• Too challenging? Start with regular bodyweight squats.

Why it helps: This builds strength and control through the hip and leg — essential for stability, injury prevention, and everyday movements like stairs and getting off the floor.

3. Stability: Single-Leg Balance — 3 sets of 30 seconds per side

• Stand barefoot near a counter for support.

• Lift one foot off the ground and hold your balance.

• Keep your hips level and your posture upright.

• Make sure you are using your feet/toes to keep your balance.

• Hold for 30 seconds.

Why it helps: Improves single-leg stability and balance — both of which are critical for reducing fall risk and moving confidently.

4. Tissue Quality: Foam Roll the Glutes — 4 spots for 30 seconds per side

• Sit on a foam roller with one ankle crossed over your opposite knee.

• Lean slightly toward the glute you’re rolling and move slowly back and forth.

• When you find a tender spot, sit and hold until the pain decreases.

• Repeat as directed.

Why it helps: Foam rolling helps reduce muscle tension and improve tissue quality in the hips and glutes. These can be one of the major pain generators for the hips, so working on this regularly can decrease your chances for pain in the future.

Want to Go Deeper?

This is a very complex topic and I could go into much more detail.

If you'd like me to break this down further in a future issue (or want me to cover something else), just let me know in the poll below.

If you want something I don’t have listed above, just respond to this email and let me know! I read every response. And the more feedback I get, the better I can guide you.

You’ve Got This

The goal isn’t to move like you’re 25.
It’s to move like you — with less pain, more strength, and more confidence.

Start small. Stay consistent. And don’t wait for something to break.

See you next week,

P.S.: Some of the top course votes so far:

• Fixing low back pain

• Improving hip mobility

• Daily movement for longevity

  
  Got something else in mind? Let me know here → VOTE NOW

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.