The No. 1 Exercise That Everyone Over 50 Should Do Daily, According to a Physical Therapist

Most people will experience back pain. In fact, two-thirds of us will deal with it if we don’t already, said Karena Wu, doctor of physical therapy, Start TODAY trainer and orthopedic physical therapist. As we age, our back issues will only get more challenging because with getting older comes mobility changes. You might notice a shift in your ability to walk and move freely, and maintain balance and strength, she said during a TODAY segment. So, “restoring mobility and maintaining mobility is super important,” she added. And one move in particular can make all the difference. Fitness Tip of the Day: Do a Standing Backward Bend Daily “If there was one exercise I wish everyone over the age of 50 would do, it’s the standing backward bend,” Wu tells TODAY.com. She advocates for it so much that she recommends doing it multiple times a day if you need it. Why It Matters The back and spine include a series of joints that carry all of our weight, explained Wu during her segment. And “the backward bend is one of the best exercises to loosen up the low back, hips and knees,” she said. Decades of a sedentary lifestyle at a desk job or driving long distances puts a strain on the back muscles. It will make for a weak and achy lower back, which can lead to difficulty twisting or reaching, among other movements, said Wu. After repeated and long stints of stillness, your muscles will tighten and, if ignored, will impact much more than just your back. You’ll start to experience soreness in your glutes, hips and hamstrings, too, since they’re all linked to the spine, TODAY.com previously reported. “The solution might be spine mobility,” Wu said during her segment. How to Get Started You can execute the standing backward bend by standing up straight and then leaning backward. Wu places her hands on her lower back as she performs the move. She swings her hips forward and back while keeping her lower back arched. Repeat the exercise as often as needed. TODAY’s Expert Tip of the Day 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.