As we age, maintaining flexibility, strength, and comfort in movement becomes key to everyday well-being. Moderate, regular, and safe exercise can help you stay energized, balanced, and confident in your daily activities. Even a small morning jog or daily walk can significantly improve your quality of life.
Smooth forward and backward pelvic tilts - slowly tilt the pelvis forward, feeling a slight stretch in the back and buttocks, then slowly move the pelvis back, keeping the movement controlled, avoiding jerks.
Standing pelvic rotations - while standing, make slow circular movements with the pelvis first clockwise, then counterclockwise, focusing on the pelvic floor muscles and slightly engaging the hips and abdomen.
Lying body lifts - lying on your back, bend your knees, feet on the floor, lift your pelvis and lower back up, keep your body straight, then slowly lower down. This exercise strengthens not only the pelvis, but also the lower back.
Cyclic deep muscle contraction and relaxation - While lying down or sitting, alternately tense and relax your pelvic floor muscles, focusing on controlling and feeling the contraction. The movements should be slow and deliberate for the exercise to be effective and safe.
Pelvic floor muscle contraction for 5 seconds, then relax for 5 seconds - lie down or sit in a comfortable position, slowly contract the muscles, hold the tension, and then completely relax. Repeat 10 times.
Pelvic muscle contraction while sitting or standing - contract the pelvic muscles, hold the contraction for 3-5 seconds, then relax. This exercise can be done anywhere, even at work or while walking.
Cyclic contraction and relaxation while walking - while moving, gently contract the pelvic floor muscles for a few steps, then relax, repeating throughout the walk.
Gradually increase the duration of holding the contraction - start with 5 seconds and gradually increase to 10 seconds so that the muscles train effectively, without overexertion.
Incorporating natural foods into your daily diet can help to gently support energy, mobility and comfort during everyday activities. Helpful options include herbal supplements for joint support and omega-3s for a healthy energy level. Natural fiber and naturally occurring minerals also help your body function more smoothly. Vegetables, berries, fruits, nuts and greens provide antioxidants that support overall well-being. Whole grains, seeds and legumes are also a good addition to your daily diet, as they help to maintain natural energy levels and provide essential nutrients.
Tomasz Nowak works with men ages 45–65 to help them stay active, mobile, and in their natural rhythms. He specializes in creating personalized exercise and nutrition plans, as well as natural ways to support the body. Tomasz emphasizes that regularity and gradualness in training are important for long-term results, and he recommends combining exercise with foods rich in antioxidants and healthy fats.
“Regular pelvic floor exercises, moderate exercise, and mindful eating create the foundation for stable energy and well-being. Natural sources of support for the body help maintain comfort and activity. A systematic approach, not intensity, gives the best results,” says Tomasz.
Light exercise, daily walks, morning exercise and a balanced diet.
Yes, they are gentle and simple.
Yes, it is an organic way to maintain energy and well-being.
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