Do you want your future self to be healthy, independent and mobile? Then, according to physical therapist and yoga teacher Lara Heimann, you want to maintain strength and muscle mass, because these are some of the best predictors of good health later in life.
“Muscle mass plays a vital role in maintaining independence, mobility, and even brain health, says Heimann. “The more we strengthen with intention, the more we give our future selves the gift of vitality.”
Heimann, creator of the LYT Method, has built her practice around injury prevention, longevity and maintaining functional movement, and she shared four exercises for readers to try.
Heimann has chosen these exercises because they benefit your mobility, strength, coordination and the health of your nervous system, all of which are vital for healthy aging.
At-home exercises for longevity
Heimann recommends doing one or two sets of these exercises twice a day for maximum benefit. They don’t take long, so you can slip them in while your coffee brews or while you’re waiting for something to cook.
1. Chair squat
Sets: 1-2 Reps: 10-15
- Sit in a sturdy chair without wheels with your feet hip-width apart, leaning forward from your hips so your nose is over your toes.
- Press your feet into the floor, engage your butt muscles and rise to standing.
- Push your hips back and bend your knees to slowly lower into the seat.
Make it easier: Place your hands on the seat and push yourself up.
Make it harder: Try hovering just above the seat instead of sitting fully into the chair.
Why Heimann recommends it: This exercise builds lower-body strength and enhances balance to support functional independence.
2. Bear crawl hold
Sets: 1-2 Time: 20-30sec
- Get on your hands and knees, with your back straight.
- Lift your knees just off the floor and hold for time, making sure your lower back doesn’t sag.
Why Heimann recommends it: This exercise engages the core, improves shoulder strength and cross-body coordination, and activates neural pathways essential for brain-body health.
3. Lateral lunge
Sets: 1-2 Reps: 10-15 each side
- Stand with your feet hip-width apart and your arms by your sides.
- Take a big step to the left with your left foot.
- Bend your left knee and sit your hips back to lower.
- Push through your left foot to return to the start, then repeat on the other side.
- Continue, alternating sides with each rep.
Why Heimann recommends it: This exercise strengthens the hips and legs, improves balance and proprioception, and supports fall prevention by training lateral movement.
4. Spinal segmentation
Sets: 1-2 Reps: 5-8
- Get on your hands and knees.
- Slowly arch your back, trying to move your spine one segment at a time, starting at your tailbone and finishing with your head looking up.
- Slowly round your back, trying to move your spine one segment at a time, starting at your tailbone and finishing with your head looking down.
Why Heimann recommends it: This exercise supports spinal health, breathing and joint mobility.
Lara Heimann is an internationally-recognized yoga pioneer, physical therapist and founder of the LYT Method—an approach to movement that integrates yoga, physical therapy and functional movement.
Heimann has trained thousands of students and teachers across 50-plus countries. Her method, rooted in movement science and sustainable alignment, empowers individuals to build strength, prevent injury and enhance longevity.
