Seven Abilities that Predict Longevity, 1 of 7
Since 1 October 2026, I have been progressively practicing Mobility Movement (MM). Some call it “exercise” but Mobility Movement is really more like exercise on steroids. Much of my thinking about MM is influenced by Vanja Moves, an entrepreneur and movement educator. More about her in my future posts. I am also learning from many other online fitness coaches as well. My goal is to move for a total of 20 minutes throughout the day. Movements can take as little as 30 seconds or as long as 10 minutes.
Lymphatic Drainage by wellness coach Ellice is one of many head-to-toe routines that I’ve been following to start my day. Just 5-10 minutes to intentionally set the tone for the rest of my day. I make “movement snacks” light, fun, a little challenging. I progress to different movements and intensity when I feel it’s time to change. I’m listening to my body. I want to develop healthy habits and aim to keep increasing my daily 20 minutes movements to more as I progress.
I said in my 18 October 2026 post that Movement is Medicine. I said that I will share SEVEN things about Mobility Movement β what it is and why I think we need to give it serious consideration. When you read my list, I can well imagine you saying:
- Angel, are you crazy? Are you trying to be a gymnast or an acrobat?
- I’m too old. The doctor said… Do it if you want to but that’s NOT for me.
- Show me. Prove it.
I was there too…
Wake Up Calls
Mum fell off her bed two years and broke her wrist. Thank God she’s well but she now lives with a weakened left hand that makes her more afraid to do things. How many times have I slipped and almost fell after we mopped the floor or when I had to walk fast when I got caught in the rain. Thank God my body was able to catch myself. To be healthy, strong, agile, and flexible means my reflexes are trained to react quickly to such incidents. A moment’s fall can mean a lifetime on a chair or in bed.
Seven abilities that help predict longevity, strength, and mobility. π«ͺ
I will unpack them as we go along.
- Hang on a pull-up bar for 1 min (not pull up, just a dead hang) π
- Be comfortable in an Asian squat. Increase 1 min >> XX mins π₯
- Stand up from the floor without using my hands to help me upπ§π»ββοΈ
- With eyes closed, stand on one leg (left and right) for 1 min π«£
- Stand up from a chair using only one leg πͺ
- Do the hand stand π€Έπ»ββοΈ
- Do the split π€
Are you laughing or smiling already? What do you think?
Mobility is not just about preventing a fall. It also means we have the energy, strength, agility, and flexibility to live a full and meaningful active life. It means choices. It means independence. It means I can travel or make life comfortable for others. It means I can serve God.
You may laugh when I say this but I hope to recapture what I was able to do a younger person, not overnight of course! Here is the first of seven abilities.
π§ #1 of 7 Passive Hang for 1 minute
Your grip strength is one of the markers of longevity. Holding your body weight strengthens hands, wrist and forearms.
Besides MM, I’m also watching what I eat, taking supplements, and receiving acupuncture treatment. My wish in the long run is to stop prescription medication (they all have side effects).
Click here to learn a movement you can try
Before I installed my no-drill pull-bar, I used the grills of my window to hang and stretch my back. I also used the fitness corners around my neighbourhood. What do you have around your home that you can use to start doing the passive hang? It’s OK to tip-toe on the ground if you can’t yet hang.
Start where you are. I started at 3 seconds. I’ve been at it for 40 days. I can now do 15 seconds.
No-drill hang bar purchased at Shopee @SG$27. Decathlon sells theirs at about SG$40.
MM is a game changer. I feel lighter, my energy level has increased by 30%, my knee pain and backaches has significantly decreased. I sleep better.