{"id":892032,"date":"2026-10-23T15:58:08","date_gmt":"2026-10-23T15:58:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/892032\/"},"modified":"2026-10-23T15:58:08","modified_gmt":"2026-10-23T15:58:08","slug":"3-daily-exercises-to-promote-bone-and-muscle-health-recommended-by-a-longevity-expert","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/892032\/","title":{"rendered":"3 Daily Exercises to Promote Bone and Muscle Health, Recommended by a Longevity Expert"},"content":{"rendered":"

Promoting your long-term health doesn\u2019t have to be time-consuming. Just a few simple daily activities is all it takes to support longevity<\/a>.<\/p>\n

\u201cWe\u2019re all really busy, and yet we need to fit in things that are critical for our health,\u201d Dr. Vonda Wright, an orthopedic surgeon, tells TODAY.com.<\/p>\n

But even if you don\u2019t have two hours or you don\u2019t have access to a gym, you can still fit enough activity into your day to support healthy aging, she says. <\/p>\n

And she has three specific exercises that she recommends people do for just that reason. \u201cNone of these things take technology. They take the excuse out of the equation,\u201d she says.<\/p>\n

Longevity Tip of the Day: Try These Simple Exercises to Support Long Term- Health<\/p>\n

Wright recommends focusing on these three simple exercises to promote healthy aging, which you can do in small bursts throughout the day:<\/p>\n

Balance on one leg<\/a> while doing the dishes, brushing your teeth or even standing in the street.Jump 20 times \u201clike you mean it,\u201d Wright says. You can do 10 in the morning and 10 at night.Do chair squats<\/a> quickly for 1 minute three times per day to get your heart rate up.Why It Matters<\/p>\n

Each of these movements trains your body to age in a safer, healthier way.<\/p>\n

\u201cWe need to retrain our balance<\/a> so that we do not fall and break a bone,\u201d Wright explains. Balancing on one leg while you do other activities is an easy way to sneak in some of that training.<\/p>\n

Meanwhile, jumping up and down<\/a> supports bone health, she says, because it is an impact activity. The vibration of impact training<\/a> sends a signal to your cells that results in bone growth and improved bone density, TODAY.com explained previously.<\/p>\n

And chair squats, which require you to start in a standing position and squat down to a chair, will get your heart rate moving to support cardiovascular health. Doing 1 minute of chair squats as fast as you safely can three times a day is linked to longevity benefits, Wright says.<\/p>\n

How to Get Started<\/p>\n

These are short bursts of activity meant to fit into your daily routine easily. If doing the full exercises is not feasible for you, Wright suggests starting small. <\/p>\n

For balance, first make sure you\u2019re standing in front of a surface like a counter or the sink so that you have something to grab onto, Wright says. <\/p>\n

And instead of jumping, start with heel drops or stomping your feet. \u201cEventually, we do want to clear the air and jump down,\u201d she says. \u201cWe can revive fun things like hopscotch; draw it on the sidewalk and do it with your grandkids.\u201d<\/p>\n

If standing up and squatting into a chair isn\u2019t working for you, try sitting first and standing up, Wright says. And you don\u2019t have to start with a full minute. \u201cJust progressively work up to one full minute as hard as you go,\u201d she says, \u201cand you\u2019ll be surprised at how fast you will progress.\u201d<\/p>\n

TODAY\u2019s Expert Tip of the Day<\/a> series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.<\/p>\n","protected":false},"excerpt":{"rendered":"Promoting your long-term health doesn\u2019t have to be time-consuming. Just a few simple daily activities is all it…\n","protected":false},"author":2,"featured_media":892033,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-892032","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/892032","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=892032"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/892032\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/892033"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=892032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=892032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=892032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}