A FUN WAY TO IMPROVE STRENGTH, BALANCE AND MOBILITY
When was the last time you crawled across the floor? For most adults, the answer is probably, “Not since I was a kid.”
Yet some of the movements we naturally performed as children—crawling, reaching, twisting, squatting, and getting up from the floor—are exactly the movements we gradually stop doing as we get older.
That may be one reason many people become less mobile, lose balance, and find everyday activities more difficult over time.
Animal movements are exercises inspired by the way animals naturally move. They may look playful, but don’t let that fool you. These movements challenge your muscles, improve coordination, increase flexibility, and teach your body to move as one connected unit.
The best part? You don’t need a gym, expensive equipment, or years of experience.
Just a little space and a willingness to have some fun.
What Are Animal Movements?
Animal movements are bodyweight exercises that mimic the way animals move through their environment.
Instead of isolating one muscle at a time, they train your entire body to work together.
You’ll use your:
- Arms
- Legs
- Core
- Hips
- Shoulders
- Balance
- Coordination
At the same time.
This type of movement is sometimes called “functional movement” because it resembles the way we move in everyday life.
Getting down on the floor. Standing back up. Reaching. Twisting. Carrying. Changing directions.
These are all movements we want to keep doing as we age.
Why Animal Movements Are Great After 50
One of the biggest changes that occurs with aging isn’t simply losing muscle. We also lose movement variety. Many adults spend much of the day sitting.
Even regular walkers often move only forward and backward.
Animal movements ask your body to move in multiple directions while coordinating your arms, legs, and core.
That helps improve mobility, balance, and body awareness.
And because most movements are slow and controlled, they’re surprisingly gentle on the joints.
The Benefits of Animal Movements
1. Improve Full-Body Strength
Unlike machines at the gym, animal movements recruit many muscles at once.
Your shoulders, chest, hips, legs, back, and core all work together.
This develops practical strength that transfers to everyday life.
2. Improve Mobility
Mobility is your ability to move your joints through their full range of motion with strength and control.
Animal movements gently challenge the hips, shoulders, spine, wrists, and ankles.
The result is smoother, more comfortable movement.
3. Improve Balance and Coordination
As we age, balance becomes increasingly important.
Animal movements constantly shift your weight from side to side and front to back.
This teaches your brain and muscles to communicate more efficiently.
Better coordination often means greater confidence while walking, climbing stairs, or navigating uneven ground.
4. Strengthen the Core
Nearly every animal movement requires your abdominal and back muscles to stabilize your body.
Unlike endless crunches, these exercises train your core the way it was designed to work—supporting movement rather than simply bending your spine.
5. Improve Joint Health
Movement helps nourish cartilage and keeps joints healthy.
Because animal movements take joints through a variety of positions, they may help reduce stiffness while improving flexibility.
Always move within a comfortable range and stop if you feel sharp pain.
6. Enhance Brain Health
Learning new movement patterns challenges your brain as well as your body.
Research shows that exercises requiring coordination and motor learning may support cognitive function while improving balance and reaction time.
7. Make Exercise Fun Again
Many people stop exercising because they become bored.
Animal movements feel different. They’re playful. They’re challenging.
And they remind us that exercise doesn’t always have to mean treadmills or weight machines.
Research Snapshot
Research on functional movement training suggests it can improve balance, mobility, strength, and quality of life in older adults. While studies on specific animal flow programs are still growing, the movement patterns themselves—such as crawling, squatting, and coordinated bodyweight exercises—are well supported by exercise science and fit well within a healthy aging program.
Five Beginner Animal Movements
Start slowly. Quality is far more important than speed.
1. Bear Hold
Purpose: Builds core strength, shoulder stability, and balance.
How to do it:
- Start on your hands and knees.
- Hands under shoulders.
- Knees under hips.
- Lift your knees one to two inches off the floor.
- Keep your back flat.
- Hold for 10–20 seconds.
- Lower and rest.
Repeat 3–5 times.
2. Bird Dog
Purpose: Improves balance, coordination, and spinal stability.
How to do it:
- Begin on hands and knees.
- Extend your right arm forward.
- Extend your left leg backward.
- Hold for several seconds.
- Return to the starting position.
- Repeat on the opposite side.
Perform 8–10 repetitions per side.
3. Crab Reach (Modified)
Purpose: Improves shoulder mobility, hip strength, and thoracic spine flexibility.
How to do it:
- Sit with knees bent.
- Place your hands behind you.
- Lift your hips slightly.
- Reach one arm overhead while gently rotating your body.
- Return slowly.
- Alternate sides.
Repeat 6–8 times each side.
If lifting your hips is difficult, perform only the reaching movement while seated.
4. Ape Squat
Purpose: Improves hip mobility, ankle flexibility, and leg strength.
How to do it:
- Stand with feet wider than shoulder width.
- Lower into a comfortable squat.
- Keep your chest lifted.
- Rest your elbows lightly inside your knees if comfortable.
- Hold for 10–20 seconds.
- Stand slowly.
Repeat 5–10 times.
Use a sturdy chair for support if needed.
5. Bear Crawl (Modified)
Purpose: Builds total-body strength and coordination.
How to do it:
- Begin in the bear hold position.
- Slowly move your right hand and left foot forward.
- Then move your left hand and right foot.
- Take only four or five slow steps.
- Rest.
- Repeat.
Focus on slow, controlled movement rather than speed.
If crawling is uncomfortable, simply practice the bear hold until your strength improves.
Dr. Mike’s Prescription
One of the best ways to maintain independence is to keep practicing the movements you’ll need throughout life.
Getting on the floor. Getting back up. Reaching. Twisting. Balancing. Carrying.
Animal movements combine many of these skills into one enjoyable workout. You don’t need to perform them every day—even five to ten minutes two or three times each week can help improve the way your body moves.
Remember, these exercises are meant to complement—not replace—strength training, walking, and cardiovascular exercise.
Did You Know?
Children naturally crawl, squat, climb, roll, and balance as they play. These movements help build strong muscles, healthy joints, and excellent coordination. As adults, we often stop doing these natural movements—not because they’re bad for us, but because our daily routines no longer require them. Practicing them again can help restore skills that gradually fade with age.
Bottom Line
Animal movements may look simple, but they offer a powerful way to improve strength, balance, mobility, coordination, and confidence.
They’re inexpensive. They’re fun. They’re adaptable to almost every fitness level.
And they remind us that our bodies were designed to move in many different ways—not just sit in chairs or walk in straight lines.
Start with one or two movements, focus on good technique, and gradually build from there.
Your body—and perhaps even your inner child—will thank you.
Call to Action
Want more practical, evidence-based ways to stay strong, active, and independent after 50?
Visit https://px60r.mssg.me/ to subscribe to The Exercise Doc newsletter, download my free healthy aging guides, watch weekly exercise videos, and explore resources designed to help you live longer, stronger, and healthier.
Small movements practiced consistently can lead to big improvements over time.
“The more ways your body can move, the more freedom you’ll have to enjoy life.” – Dr. Mike