What I Wish My Patients Would Work on to Move Well in Their 80s

Read Time: ~4 minutes
Time to perform exercises: ~10-30 minutes

Most people think “slowing down” in your 80s is inevitable. But in my office, I see something different: it’s not age itself, it’s what we did or didn’t do decades earlier that makes the biggest difference.

If you’re in your 40s, 50s, or 60s, you’re in the perfect window to set yourself up to move well later in life. Here are the big things I wish every patient focused on:

1. Cardiovascular Health

The #1 cause of death isn’t arthritis or back pain, it’s cardiovascular disease. And it’s hard to move well in your 80s if you’re not alive.

The good news? You don’t need a fancy program to start. Walking daily goes a ridiculous distance (literally and figuratively). Beyond protecting your heart, regular cardio also helps keep your joints and soft tissues healthier by improving blood flow, circulation, and recovery.

👉 Evidence-based target: Aim for 30 minutes of moderate cardio 5 days per week (like walking, cycling, or swimming). If you want to go further, Dr. Peter Attia has great protocols on maximizing cardiovascular health.

2. Maintain Strength and Mobility

Most people know that they should keep up their mobility and strength. But as we age, there are two areas that cause the most problems: the hips/knees (which are behind many joint replacements) and the spine, where conditions like stenosis and disc herniations become common. Roughly 1 in 3 people will develop spinal stenosis or a disc herniation in their lifetime and 1 in 10 people will have a hip and/or knee replacement in their lifetime. Both hip/knee and spine problems are major limiters when it comes to staying active.

The good news? Many of these issues can be delayed (or sometimes prevented) by keeping strength and mobility a priority. Here’s what you can do:

👉 Target: 2–3 sets of 10, 2–3 times per week for each exercise is plenty.

• Hips and knees: Deep range of motion Bulgarian split squats keep the joints strong while improving balance, which helps prevent falls.

  

• Low back: The McGill Big 3 (curl-up, side plank, bird-dog) build stability and protect against injury. (I broke these down in detail in last week’s newsletter.)

• Mid-back and neck: End-range isometric rotations improve mobility and strength, keeping the whole spine moving well.

3. Deal with Pain

Pain is a normal part of life. The real problem comes when it lingers, because over time it changes the way you move and creates new issues in other joints.

My most successful patients don’t let that happen. If pain starts, they address it so it doesn’t snowball into something bigger.

What to do: Start with soft tissue work (foam rolling, lacrosse ball work, or massage). This alone can clean up a lot of problems by calming pain and loosening tight areas. Then, move your joints through their full ranges of motion (up to, but not through, pain). This helps maintain the motion you already have, reduce discomfort, and speed up healing.

Repeat this consistently for about two weeks (as long as there’s no major numbness or weakness).

If things aren’t improving by then, it may need more help. Reach out to me (or another healthcare provider) so we can make sure you’re moving better and not letting it turn into a bigger issue.

4. Bone Health: Osteoporosis

Osteoporosis and osteopenia are incredibly common as we age, especially in women. Low bone density greatly increases the risk of fractures. Hip fractures, in particular, are one of the biggest reasons people lose independence later in life.

The best defense? Load your bones. Weight-bearing exercise sends the signal to keep bones strong. Squats are one of my favorites because they load the hips, spine, and legs all at once. Even bodyweight squats are helpful, but adding resistance (weights in your hands or on your back) makes the effect even stronger.

Pair this with a diet rich in protein, vitamin D, and calcium, and you’ve got a powerful recipe for protecting bone health long term.

5. Move Often

The human body was designed to move, not sit still all day. Long stretches of inactivity stiffen joints, weaken muscles, and make existing pain worse.

One of the simplest habits for longevity is to move often throughout the day. This doesn’t have to be a workout, things like walking while on a phone call, doing chores around the house, or taking the stairs all count. These small, daily movements are called NEAT (non-exercise activity thermogenesis), and they make a huge difference in keeping your joints, muscles, and metabolism healthy.

Guidelines you can follow:

• Every hour, take at least 2–3 minutes to walk, stretch, or change positions.

• Build NEAT into your day: park farther away, carry groceries instead of using a cart, do yard work, or walk the dog.

• Add “movement snacks” like 10 bodyweight squats, shoulder rolls, or a quick walk to the mailbox whenever possible throughout the day.

My 80-year-old patients who still move well today are shining examples of this. They’ve made small, consistent movement a part of daily life, and decades later, it shows.

👉 Bottom line: The more you move, the more you’ll be able to move, both now and in your 80s.

The Big Picture

This isn’t an exhaustive list of everything you need to do, but it’s a powerful starting point.

If I needed to sum up how to keep moving well throughout life, it would be: Do cardio, maintain strength and mobility, deal with pain, build strong bones, and move often.

Even if you can’t do much right now, progress is the goal. Something is always better than nothing.

Want Help?

If you’d like a specific protocol for what you can do to keep moving long term, or if you’re dealing with pain that won’t go away and you’re worried it’s changing the way you move, I can help. That’s exactly why I offer free assessments.

It’s there for me to answer your questions specifically. If you’re interested in working together, we can talk about what that might look like. And if you’re not, that’s completely fine, I’m happy to just answer your questions and point you in the right direction.

What’s Coming Next?

You get to decide. What would you like to learn more about?

Wrap Up

You don’t need to train like an Olympian to move well in your 80s. You just need to cover the basics: heart health, strong joints, healthy bones, and regular movement.

Do that consistently, and future-you will thank you.

Talk soon!

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.