Ah, stretching versus mobility. It's a debate that never ends. As a coach who focuses most of my time on teaching mobility classes to people of all ages, I am a little biased, but I can tell you that while stretching can be beneficial (certain types, and when done properly, for muscle flexibility), mobility training will move the needle most for anti-aging and joint health.

I recently put together this 20-minute mobility routine you can do at home using the best yoga mat and your bodyweight. You don't need equipment, but bands and light weights are optional; it depends on how much experience you already have with the movements.

Check out the moves below and what you can expect from your body over time.

As you age, strong bones, muscles, and ligaments help you stay active, whether that's gardening, playing with your kids (and grandkids), hitting the gym, or running the track.

I encourage at least two strength sessions per week, along with daily mobility work, even if that means a bodyweight or calisthenics routine rather than lifting heavy weights.

If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises.

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Unlike building maximal strength or muscle, these five exercises prioritize movement over intensity. That doesn't mean they should feel easy; as always, growth comes from feeling uncomfortable and challenged, but you don't need to max out every rep here.

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