Dame Kelly Holmes is still as active as ever. Despite winning Olympic, Commonwealth and European medals throughout her athletics career \u2013 and smashing a few world records along the way \u2013 these days you\u2019re more likely to find her at her local parkrun, inspiring young athletes at her training camps or indulging in her latest passion: mobility work.<\/p>\n
And before you dismiss mobility as something that only becomes relevant as we get older, hear us out: it\u2019s never too soon to start laying the foundations for healthy ageing, especially for women. Research<\/a> shows that reduced mobility is strongly associated with an increased risk of all-cause mortality, cardiovascular complications and hospitalisation as we age, while further research<\/a> identifies mobility as an important component of healthy ageing and longevity.<\/p>\n It\u2019s not surprising, then, that ex-military Dame Kelly is an advocate of starting the day with a mobility routine. She says it\u2019s something she prioritises every morning to help her feel good, and in a recent post<\/a>, she shared some of the exercises she regularly includes.<\/p>\n She\u2019s previously revealed that she does each move for 20 seconds, with the option to repeat the routine three times. That means the whole thing takes less than 10 minutes, so you could easily fit it in while waiting for your morning cuppa to brew.<\/p>\n Set your timer and let\u2019s take a look at the exercises that make up her morning flow.<\/p>\n Dame Kelly Holmes\u2019 morning mobility routineSmall bounces and lymphatic hops<\/p>\n There\u2019s been plenty of interest recently in starting the day with bouncing \u2013 and there may be good reason to give it a go. Even NASA has previously investigated the benefits of bouncing, as WH has reported<\/a>.<\/p>\n Research<\/a> also suggests that jumping can improve bone density, which naturally decreases with age \u2013 particularly among women.<\/p>\n Body waves<\/p>\n These may look more at home on the dancefloor than in the gym, but hear us out. Rhythmic arm movements have been shown to influence walking speed and gait, while also being linked with neurological and spinal pathways, according to research<\/a>.<\/p>\n Meanwhile, whole-body mobilisation can improve joint flexibility<\/a> and may support healthy ageing.<\/p>\n Arm swings, golf swings and floppy arms<\/p>\n Dame Kelly loves an arm swing as part of her mobility routine. It\u2019s a simple movement, but research<\/a> suggests that arm-swing exercises may have benefits for physical function and wellbeing.<\/p>\n Kelly includes three variations in her routine, giving her plenty of movement through the upper body.<\/p>\n Side bends and lunges<\/p>\n The side bend is another simple mobility move, working through the trunk while also bringing the arms and legs into the movement. As mentioned above, maintaining whole-body mobility and flexibility is important for long-term musculoskeletal health and healthy ageing, with a 2024 study<\/a> adding to the evidence.<\/p>\n And then there\u2019s the humble lunge. We know that lower-body strength is an important marker of healthy ageing, and lunges are a simple way to work the muscles you rely on for everyday movement.<\/p>\n Your future body will thank you.<\/p>\n