As we all get older, our hair color isn’t the only thing that’s not what it used to be. As the years pass, we naturally lose muscle mass and strength, our joints feel stiff, and our bone density can take a hit; this can leave us feeling a bit creaky or make it more difficult to perform tasks like vacuuming or even simply sitting in a car for a long drive. But that doesn’t mean you have to resign yourself to feeling worn out or, worse, being in pain. One way to stay active and avoid injury is to regularly perform workouts that include functional-fitness moves. “Aging is inevitable, but losing strength and mobility isn’t,” says Claudette Sariya, NASM-CPT, a personal trainer and the founder of Year of You. Functional-fitness exercises are ones that mimic the real-life movements that make up our everyday routines—for example, squatting to wipe up a spill, hoisting groceries, and reaching and pulling to get our clothes on. Strengthening the muscles, bones, and joints you rely upon to perform these actions will help improve your overall mobility and can aid in preventing injuries that could keep you from being able to do all that you wish to do. “These types of exercises also enhance balance and coordination to help reduce the risk of falling, and strength training improves bone density so that if we do fall, the damage may not be as bad,” Sariya says. This particular sequence is full of love: Sariya created this 20-minute, six-move routine to keep her mother, Viengdara Sariya, 62, a nurse for 35 years, going strong. Now she’s sharing it with you so you can benefit too, no matter how you spend your days. Equipment needed: Chair, wall, and light to medium dumbbells CHAIR SIT- TO-STAND Helps with: Getting into and out of chairs, sofas, and beds (and up from the toilet) STEP 1: Find a sturdy seat. Stand in front of it, holding a dumbbell in each hand. Sit down. STEP 2: In a controlled manner, stand up without bracing yourself with your hands. STEP 3: Sit (don’t drop!) back down. That’s one rep. Do 10 reps. Helps with: Balance; walking on uneven surfaces STEP 1: Stand up straight, feet about shoulder-width apart. STEP 2: Bring one foot forward, placing it directly in front of the other (the heel of that foot should touch the toes of your planted foot). Use a wall or hold hands with a partner for support if needed. STEP 3: Continue walking slowly in this manner in a straight line for 10 steps. Stop, turn around, and repeat for 10 more steps. Helps with: Reaching for objects on high shelves; lifting your carry-on into the overhead compartment; lugging a suitcase STEP 1: Stand up straight, feet about hip-width apart. STEP 2: Grasp a pair of dumbbells, one in each hand, and position them at shoulder height. STEP 3: Slowly press the weights straight up toward the ceiling. Bring them back down to shoulder height. That’s one rep. Do 10 reps. Helps with: Posture; pulling doors or handling a dog; carrying groceries or a squirmy child STEP 1: Stand up straight, feet about hip-width apart. Hold a dumbbell in each hand. STEP 2: Bend your knees slightly and hinge at the hips so your torso is tilted forward 45 degrees. STEP 3: Pull your elbows up and back close to your ribs, then put them down. That’s one rep. Do 10 reps. Helps with: Opening doors; holding on while on public transit; supporting yourself when standing up and sitting down STEP 1: Stand up straight about arm’s length from a wall. Reach forward and place your hands firmly on the wall. STEP 2: Bend your elbows as you push against the wall, bringing your chest toward the wall. STEP 3: Push yourself away from the wall until your arms are straight again. That’s one rep. Do 10 reps. Helps with: Balance and coordination; navigating obstacles like curbs and strewn-about kids’ toys STEP 1: Stand up straight, feet about shoulder- width apart, arms straight at your sides. STEP 2: Slowly step one foot back, planting it flat on the ground behind you, while reaching forward and up with both arms (you can steady yourself with the back of a chair if necessary). STEP 3: Return to starting position. That’s one rep. Do 10 reps, then switch legs and repeat.