{"id":124012,"date":"2025-09-09T00:46:11","date_gmt":"2025-09-09T00:46:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/124012\/"},"modified":"2025-09-09T00:46:11","modified_gmt":"2025-09-09T00:46:11","slug":"5-morning-moves-that-beat-anti-aging-supplements-after-45","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/124012\/","title":{"rendered":"5 Morning Moves That Beat Anti-Aging Supplements After 45"},"content":{"rendered":"

As you move through your 40s and 50s, your body changes. Metabolism dips, muscle mass declines, it takes longer to recover, and the body just isn\u2019t as limber as it used to be. While supplements can absolutely be part of a well-rounded routine, morning movement reigns supreme. We spoke with an expert who outlines five essential morning drills<\/a> that reverse aging after 45<\/a>.<\/p>\n

\u201cMorning movement is far more powerful [than supplements]: it wakes up your metabolism, lubricates joints, and primes your nervous system for the entire day,\u201d says Mia Zifkin, owner and founder of Firefly Wellness and Fitness<\/a>. \u201cAnd unlike a pill, these drills retrain your body to move with strength, energy, and youthfulness.\u201d<\/p>\n

Below, Zifkin breaks down five simple weight-bearing moves that promote better flexibility, joint stability, and deep core strength. They\u2019re paired with intentional breath work that decreases cortisol, aka the stress hormone. The best part? You don\u2019t need any equipment.<\/p>\n

\u201cReverse aging isn\u2019t about adding more supplements\u2014it\u2019s about intelligent, consistent movement,\u201d Zifkin says. \u201cThe results don\u2019t just show up in your body\u2014you\u2019ll notice them in your skin, your eyes, and your smile.\u201d<\/p>\n

5 Morning Drills That Reverse Aging Faster Than Supplements After 453
\n\tSpinal Roll-Downs to Standing Swan Dive<\/p>\n

\u201cThis move opens the spine, improves posture, and energizes circulation,\u201d Zifkin notes.<\/p>\n

Stand tall, feet hip-width apart and arms at your sides.
\nTake a deep breath in as you elongate your spine.
\nBreathe out as you roll your chin toward your chest.
\nContinue to roll forward until your hands reach toward the floor.
\nBreathe in, soften your knees, and roll up as your arms sweep out to your sides.
\nLift your chest and lengthen your arms overhead.
\nComplete 2 to 3 sets of 4 to 6 reps.<\/p>\n

If You Can Do These 3 Balance Tests at 60, Your Body Age Is 20 Years Younger<\/a><\/p>\n

\tThe Hundred<\/p>\n

\u201cThe hundred activates deep core muscles while pairing breath with movement to calm the nervous system,\u201d Zifkin points out.<\/p>\n

Begin seated on a yoga mat.
\nRoll back, bringing your chin to your chest and hovering your shoulder blades above the floor.
\nExtend your legs to a 45-degree diagonal. Bring them together and point your toes.
\nReach your arms forward.
\nBegin pumping your arms, performing 1 to 2 rounds of 50 to 100 counts.<\/p>\n

This 5-Minute Morning Routine Builds More Strength Than Hour-Long Workouts After 50<\/a><\/p>\n

\tGlute Bridge March<\/p>\n

\u201cThe glute bridge march strengthens hips and hamstrings while stabilizing the lower back,\u201d Zifkin says.<\/p>\n

Lie flat on your back with bent knees and feet on the floor. Keep your arms at your sides, palms facing down.
\nPush through your heels to lift your hips into a glute bridge.
\nAt the top, lift one knee to your chest.
\nUse control to lower, and switch sides.
\nComplete 3 sets of 10 marches per leg.<\/p>\n

7 Morning Exercises Women Should Do Every Day to Stay Young After 45<\/a><\/p>\n

\tSide-Lying Leg Circles<\/p>\n

6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

\u201cThe side-lying leg circle stabilizes the hips, protects knees, and builds graceful mobility,\u201d Zifkin explains.<\/p>\n

Lie on your side, legs extended straight out and stacked.
\nUse your bottom arm to support your head.
\nEngage your core as you lift your top leg.
\nStart to make tiny, controlled circles in one direction.
\nReverse the circles.
\nPerform 2 sets of 8 to 10 circles in each direction per leg.<\/p>\n

The 60-Second Strength Test That Reveals Your True Fitness Age<\/a><\/p>\n

\tForearm to Side Plank<\/p>\n

\u201cThis flow builds deep core strength, shoulder stability, and balance,\u201d Zifkin notes.<\/p>\n

Begin in a forearm plank\u2014forearms and palms on the floor, body in a straight line from head to heels.
\nRotate your body to the left and stack your feet.
\nLift your hips and extend your top arm toward the ceiling.
\nHold for a moment.
\nSlowly return to a forearm plank.
\nRepeat on the other side.
\nPerform 2 to 3 sets of 6 to 8 reps on each side.<\/p>\n

Looking for easy ways to lose fat? Here\u2019s How Long Your Walking Workout Should Be To Shrink Belly Fat<\/a>.<\/p>\n

Alexa Mellardo<\/p>\n

\t\tAlexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"As you move through your 40s and 50s, your body changes. Metabolism dips, muscle mass declines, it takes…\n","protected":false},"author":2,"featured_media":124013,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[1934,1167,6647,102,56,54,55,1169],"class_list":{"0":"post-124012","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-aging","9":"tag-exercise","10":"tag-fitness","11":"tag-health","12":"tag-uk","13":"tag-united-kingdom","14":"tag-unitedkingdom","15":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/124012","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=124012"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/124012\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/124013"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=124012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=124012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=124012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}