Exercise doesn't have to leave you short of breath and mopping your brow. Mobility training is a great way to build a stronger, more flexible body without spiking your heart rate.
You don't need much equipment either so you can do it at home, at the gym, or even at the park if you're lucky enough to enjoy some sunny weather. A yoga mat is the only gear we would really recommend.
This short stretching session from mobility app Pliability's director of performance Cody Mooney takes less than 10 minutes, using four moves to improve your mobility, soothe aching muscles and develop more resilient joints across your body..
Look below to find out how to perform the four moves, and find out from Mooney himself how each one can help you build a healthier body.
Why you should do this pose: "Low dragon pose helps open the hip and groin area, providing a targeted stretch for the hip flexors and quads ," says Mooney.
Why you should do this pose: This is a resting pose, meaning you can sit back, relax and let your body (and mind) unwind. It puts you in a position that elongates your spine to help release tension from top to toe, Mooney says.
Why you should do this pose: "If you struggle with tight hips (a common consequence of sitting at a desk all day) then pigeon pose is the stretch for you, Mooney says. It will release the hip joint and lower back muscles to help remove tension in these areas and increase your flexibility.
Why you should do this pose: "This pose activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves and lower-back muscles," Mooney explains. It's also more challenging than it looks, so take your time warming up before you attempt to hold it for a full minute.
If you enjoyed this slower-paced session (and the many benefits mobility training can bring), you might want to try similar activities like yoga and Pilates.
These eight anti-aging yoga moves, or our month-long Pilates plan for beginners, are great places to get started if you want to try either of these practices.
Or, if you liked Mooney's mobility session and want more of the same, you can start undoing the damage of sitting at a desk all day with this 10-minute routine, which is also from Pliability.