5 Essential Rules for Staying Strong, Mobile, and Pain-Free After 40
At Neurohealth Wellness, we believe in movement that enhances life—not just workouts for the sake of training. As we age, our bodies require a smarter, more intentional approach to strength and mobility. Inspired by the principles in a recent video on staying strong and pain-free after 40, we’ve put together five essential rules to help you move better, feel better, and live better.
Rule #1: Work Smarter, Not Harder
Strength is non-negotiable. However, constantly pushing your body to its limits leads to burnout, stiffness, and injury. Instead of focusing on how much you can lift or how intense your workout is, shift your focus to control, precision, and quality of movement.
- Use slow, deliberate movements to build real strength.
- Train at 70-80% effort rather than going all out every time.
- Pay attention to how your body feels the next day—if you’re excessively sore, it’s a sign to scale back.
At Neurohealth, our chiropractors and movement specialists emphasise functional strength, which improves real-life activities like lifting groceries, climbing stairs, and playing with your kids.
Rule #2: Mobility Isn’t Optional—It’s Essential
Mobility is the key to pain-free movement and longevity. Without it, strength training becomes ineffective, and everyday activities become harder over time.
- Dedicate 5-10 minutes a day to mobility work.
- Focus on your shoulders, hips, and ankles—these are the main problem areas.
- Treat mobility as part of your training, not an afterthought.
If you can’t squat down to tie your shoes without making noises, it’s time to prioritise mobility. At Neurohealth Wellness, we help our patients improve their joint health, flexibility, and range of motion through chiropractic care, soft tissue techniques, and personalised rehab exercises.
Rule #3: The Floor Test – Can You Get Up Without Assistance?
Your ability to get up from the floor without using your hands or knees is a powerful indicator of functional strength and longevity. If this is a struggle, it’s not just about age—it’s about mobility and strength.
- Practice getting up and down from the floor daily to build core and hip strength.
- Add locomotion drills like bear crawls and crab walks to improve coordination and stability.
Think about it this way—if you can’t get up from the floor easily today, how will it feel in 20 years? Addressing these issues now ensures better movement and independence as you age.
Rule #4: Train for Real Life, Not Like a Pro Athlete
Professional athletes have massage therapists, ice baths, and recovery teams. Most of us don’t. Training at an elite level without elite recovery leads to injury and fatigue.
- Walk more, stretch more, and prioritise sleep.
- Don’t assume that more volume equals better results—quality movement matters more.
- Have lighter recovery days instead of going hard every session.
Our chiropractors at Neurohealth help patients recover faster and train smarter by addressing muscular imbalances, joint restrictions, and mobility limitations. Whether you’re dealing with nagging injuries or just want to move better, we provide a tailored approach to keep you strong and pain-free.
Rule #5: The Jeans Test – Strength Should Show Up in Real Life
If your workouts aren’t making everyday life easier, they’re missing the point. Real-life strength means:
- Carrying groceries without back pain.
- Playing with your kids or grandkids without discomfort.
- Going for a hike without needing a recovery day afterward.
If you need 10-15 minutes just to warm up before touching your toes, it’s time to rethink your approach. Functional strength and mobility should translate to effortless movement in daily life.
The Neurohealth Wellness Approach: Move Smarter, Live Stronger
At Neurohealth Wellness, we integrate these principles into every aspect of care—from chiropractic adjustments and soft tissue work to rehab exercises and mobility coaching. Our goal is to help you move better, stay pain-free, and enjoy life without physical limitations.
Action Plan: How to Apply These 5 Rules
- Work Smarter, Not Harder – Train at 70-80% effort, focusing on movement quality.
- Make Mobility a Daily Habit – Dedicate 5-10 minutes daily to your joints.
- Test & Improve Your Functional Strength – Practice getting up from the floor without hands or knees.
- Train Like a Human, Not a Pro Athlete – Prioritise recovery, balance intensity, and avoid burnout.
- Pass the Jeans Test – Your training should make everyday life easier and more enjoyable.
If you’re struggling with mobility, stiffness, or pain, we can help. Book an appointment with one of our experienced chiropractors and take control of your movement today!
Book Now: Click here to schedule your appointment
Related Reads:
- Unlock the Power of Movement: How Chiropractic Care Can Transform Your Health and Boost Mobility
- The Secret to Aging Gracefully: How Strength, Flexibility, and Movement Can Keep You Thriving at Any Age
- Accelerate Injury Recovery with Photobiomodulation Therapy: Benefits, Science, and Applications
Live with ease. Move with confidence. Stay strong for life.
Medical References
- Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052.
- Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143-1211.
- Clark, B. C., & Manini, T. M. (2012). What is dynapenia? Nutrition, 28(5), 495-503.
- McKeon, P. O., Hertel, J., Bramble, D., & Davis, I. (2015). The foot core system: A new paradigm for understanding intrinsic foot muscle function. British Journal of Sports Medicine, 49(5), 290.
- Reid, K. F., & Fielding, R. A. (2012). Skeletal muscle power: A critical determinant of physical functioning in older adults. Exercise and Sport Sciences Reviews, 40(1), 4-12.
