Six simple exercises to banish aging aches, says coach who treated Ruth Langsford and Kylie Minogue

A fitness coach who treated Ruth Langsford’s frozen shoulder and helped Kylie Minogue stay in shape says six simple exercises can help people in their 60s ward off common aches tied to aging. James Davies, 38, an osteopath and fitness coach who often works in clients’ homes, argues that pain is not an inevitable part of getting older and that many conditions arise from poor posture, slouching, or moving incorrectly. Davies, who has also worked with the Team GB Olympic squad, says the goal is to keep the body mobile and resilient so everyday activities—getting in and out of a chair, walking, or climbing stairs—don’t become painful or risky. He emphasizes that progress should be measured in small, sustainable blocks of activity rather than quick, high-intensity bursts that can aggravate existing issues. Davies’ approach centers on assessing how people move, not just how they look, and on developing routines that can be woven into a busy life without needing a gym membership or heavy equipment.

In a sunlit Surrey studio, Davies explains that many older adults are capable of substantial improvement through gentle strengthening and mobility work. He argues that the body’s natural tendency is to conserve energy, so habitual patterns—slumping at a desk, craning to look at screens, or relying on a single movement to carry out daily tasks—can tighten joints and weaken supporting muscles over time. “The body always finds the easy route and gets into bad habits,” he says. “If you keep moving and strengthen the right muscles, you improve circulation, support joints, and maintain cognitive flexibility.” He notes that even people in their 80s and 90s can remain active; clients include performers and athletes who wish to prolong their careers or maintain independence. Davies’ philosophy blends osteopathy, exercise science, and practical life coaching, with a focus on sustainable self-care rather than dependency on clinicians.

The core of Davies’ program is a set of six exercises designed to assess and improve flexibility, strength, balance, and coordination. They are intended to be doable at home, without special equipment, and can be introduced gradually. The six moves are described as follows: the single-leg stand-to-sit challenges balance and quad strength by requiring a controlled squat from a seated position; the floor-to-stand exercise builds the ability to move from floor to standing without leaning on support; the overhead squat tests shoulder flexibility and hip back–core coordination, with a wall version for those who find a full squat too difficult; standing elbow to knee combines balance with abdominal and lower-back engagement; sit-and-reach provides a hamstring and lower-back flexibility check and stretch; and leg-out-and-balance strengthens the core, thighs, and hips while training balance on one leg. Davies emphasizes that each move should be performed with control, not speed, and that discomfort is acceptable only to a point; pain or sharp sensations require stopping the exercise and seeking guidance.

The exercises are designed to be integrated into daily life, not treated as an all-at-once workout. Davies recommends starting with ten minutes a day and gradually adding more time or breaking sessions into two or three ten-minute blocks. He stresses variety, noting that the body benefits from a mix of strength, mobility, and balance work. He also encourages outdoor activity—a 12-minute run or power-walk at a comfortable pace can help gauge progress and keep cardiovascular fitness engaging. “There are 144 x ten minutes in a day,” Davies says. “You just need to exercise for one of those ten minutes.” He adds that the goal is to create sustainable habits, not to chase rapid transformations. He suggests pacing sessions to match recovery, especially for those who are new to exercise or who have had prior injuries or surgeries.

Davies’ approach also includes attention to recovery and self-care. He is candid about the line between pain and discomfort, urging practitioners to distinguish between the two. For clients with a history of surgeries or limited movement, he cautions stopping if a movement triggers sharp or worsening pain and seeking professional guidance. Beyond the six exercises, Davies advocates simple daily rituals such as short mobility breaks, mindful breathing, and mindful posture adjustments during computer work and phone use. He also promotes restorative practices like ice baths, sauna sessions, stretching, and regular massage, arguing that recovery is an integral part of staying mobile in later life. Davies’ perspective reflects a broader shift toward aging gracefully through proactive movement rather than surrendering to sedentary habits or surgical fixes.

For Davies, the aim is to empower people to stay active as they age. He is frank about the common misperception that pain is an unavoidable facet of aging and about the fear some people feel about moving when joints feel stiff. His coaching combines practical movements with an understanding of biomechanics, so individuals can improve function while reducing the risk of falls or injury. He points to clients beyond the celebrity circle—people in their 60s and 70s who have maintained work life, hobbies, and independent living through consistent, manageable practice. In this view, a handful of ten-minute sessions and daily movement can offset the fear of aging and help people retain control of their bodies for longer. The six-exercise framework offers a simple, repeatable program that can be adapted as strength, mobility, and balance improve, enabling older adults to stay engaged with work, family, and daily activities.

As Davies puts it, progress is personal and cumulative. “If at first you don’t succeed, you can always adapt and work up to the full movement over time.” For those who want to start, he suggests selecting one or two moves to practice first, focusing on technique and breath, before layering in additional exercises. The bottom line, he says, is straightforward: movement matters. A body that remains mobile and strong is less likely to experience chronic pain, more likely to recover from slips and falls, and better prepared to embrace an active life—whatever one’s age. The message is clear for readers: aging does not have to mean surrendering to pain; with targeted, sensible movement, daily life can stay within reach.