{"id":334856,"date":"2025-12-09T16:07:08","date_gmt":"2025-12-09T16:07:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/334856\/"},"modified":"2025-12-09T16:07:08","modified_gmt":"2025-12-09T16:07:08","slug":"doing-this-one-exercise-daily-will-slow-down-ageing-and-most-people-dont-know-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/334856\/","title":{"rendered":"Doing this one exercise daily will slow down ageing \u2013 and most people don’t know it"},"content":{"rendered":"

What if there were a single daily movement that could help you stay strong, flexible, and resilient \u2013 inside and out? According to a mobility<\/a> and stretching coach @stretchy.bendy<\/a>, the malasana squat<\/a> with a forward fold and overhead stretch could be it. <\/p>\n

\u2018It helps keep your hips mobile, helps you to touch your toes and to keep and upright posture \u2013 all the things that we lose with age,\u2019 she writes on Instagram<\/a>. \u2018I watched my dad lose the ability to tie his own shoe laces but then after I prescribed him this movement, he regained it. It was very inspiring and I wanted to encourage others.\u2019 <\/p>\n

Don\u2019t just take her word for it. A recent study<\/a> that reviewed how deep squats (i.e. a malasana pose in yoga, or a yogi squat) contribute beyond athletic performance found that they promote joint stability, mobility, neuromuscular coordination (how well your brain communicates with your muscles to move with precision and balance) and functional movement patterns (natural movements, like squatting, lunging and twisting, that you use in everyday activities to move comfortably). <\/p>\n

\u2018Doing this once a day will make a big difference, and consistency is everything,\u2019 @stretchy.bendy says. \u2018If you did it every day for 3-5 minutes your body will feel amazing. <\/p>\n

\u2018If it\u2019s first thing in the morning or before exercise \u2013 flow through the movement with 3-5 second holds in each position. If it\u2019s later in the day\/post workout\/when your body is warm \u2013 hold for longer \u2013 anywhere from 15 seconds and more.\u2019<\/p>\n

Many of her followers claim it has helped. One commented, \u2018As a 43-year-old, I can confirm this helps a lot. Do this one every night. It\u2019s the best.\u2019 Another said, \u2018This really works. I was 50 when I started, now I feel 30.\u2019 <\/p>\n

As for those managing knee pain who may not be able to squat so deeply, she advises \u2018holding onto a chair for support and pop a rolled towel under your heels to ease pressure. Stick to a pain-free range for now \u2013 depth will come as your hips and ankles open up.\u2019<\/p>\n

Of course, we\u2019re not suggesting you shouldn\u2019t age \u2013 ageing is a privilege. But this simple practice could help you to age well and maintain your quality of life. Here\u2019s how to do it.<\/p>\n

InstructionsOpen your feet just further than hip distance apart, feet pointing out at a 45-degree angle. Now squat down nice and low, mobilising those hips, using your elbows to push your knees away for an even deeper stretch. Now we\u2019re going to stretch our hamstrings and lower back. Place your hands on the floor, feet pointing forwards and straighten those legs, folding forward. This is going to allow you to tie your shoelaces, and touch your toes for the rest of your life.Now let\u2019s take it even further. Interlace your fingers behind your back and drop them over your head. This is going to undo any rounded posture and help you stand up nice and tall. RELATED STORIES\"Headshot<\/p>\n

\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n