Get mobile for a longer life

In new book Futureproof, former Hollyoaks actress turned wellness expert Davinia Taylor, 47, shows how simple tweaks to your daily routine can improve your life...

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am constantly seeking out great little tweaks to up my mobility. It all comes back to that “use it or lose it” adage - the less we do, the less we feel we can do and the less mobile we become.

Going from zero exercise to just 90 minutes each week can reduce your risk of dying from all causes by 14%. Basically, people who move more live longer. Studies show physical movement is essential for preserving quality of life as it improves mental wellbeing, reduces inflammation and obesity risk, sarcopenia and cardiovascular disease.

With this in mind, I've created some simple hacks to improve my mobility.

FIVE MOBILITY CHECKS TO TRY NOW

Squat testFrom a standing position, gently squat down to see if you can rest your bottom on the back of your calves. Keep your heels on the ground while you do so, and slowly unbend your knees to standing again.

If your heels pop up, you might have limited ankle mobility. If you can't squat down all the way, you may have hip and/or knee mobility issues.

Sit-and-get-up testStand up and put one foot in front of the other. See if you can sit down on the floor into a cross-legged position without holding on to anything for balance. Now, see if you can get back up off the floor, without using your hands or knees or anything else to prop you up.

If you needed to brace yourself, or balance with a hand/knee, you may need to work on your hip mobility and/or balance.

Sofa testStand in front of your sofa. Bend your right leg and tuck it into the part of the sofa where the seat and back meet. Keep your left foot on the floor, resting the shin against the sofa, but bend your left knee. Now squeeze your bottom while breathing slowly. Swap sides and do it again.