Dr. Gabrielle Lyon’s ‘Foundational Five’ daily exercises — calf raises, single-leg RDLs, hip airplanes, bird dogs, and 90-90 breathing — are designed to counteract the physical toll of modern sedentary lifestyles, prevent injury, and promote lifelong mobility and strength, without requiring gym equipment or intense training.
“Most of us have grown up influenced by a society overly obsessed with looking healthy at the expense of being healthy,” writes Dr. Gabrielle Lyon, D.O., in her new book, “The Forever Strong Playbook: A Six-Week, Science-Based Plan to Sharpen Your Mind, Strengthen Your Body, and Get Healthy at Any Age.”
She argues that modern habits — chasing quick gains, overtraining, and counting calories instead of fueling the body — undermine long-term health. Lyon’s solution is not a diet or a high-intensity workout program, but a set of five simple, daily exercises that can be performed anywhere, anytime, to improve posture, balance, mobility, and injury prevention.
“We’re up against a lot of postural challenges with the uses of computers and phones,” Lyon told The Post. “This is a very way to counterbalance this.”
Standing Calf Raises with Adduction
Don’t have great arches? This “purposeful” movement “allows you to activate the arch, which you can improve,” Lyon said.
How to: Stand with feet close together, gently squeeze heels inward and lift onto the balls of your feet. Lower with control. If desired, you can place a small ball between your lower calves.
Do: 10 to 15 reps; 1 to 3 times per day
Single-leg RDLs
While this exercise is often done with heavy weights as part of a strength workout, there are benefits to doing it with body weight-only as well. “The goal here is you’re not actually building muscle, you’re preping the body for movement and reminding the body how to move well,” Lyon told The Post. It’s also beneficial for picking up on any imbalances between sides.
How: Stand on one leg with a slight bend in the knee and hinge forward at the hip, keeping your back neutral. Return to upright slowly.
Do: 8 to 10 reps per side; 1 to 2 times daily.
Hip Airplanes
This simple, easy-to-do-anywhere move is great to counterbalance the effects of long periods of sitting for work or travel. “It helps with hip stability and strength and also rotation,” Lyon said.
How to: Brace your core, then stand on one leg, hinge slightly, and rotate your hips side to side like an airplanes wings.
Do: 5 rotations each side, 1 to 2 times daily
Bird Dog
“This one is interesting, it works on cross-body stabilization,” Lyon said. “You can get a really good stretch and engage your core and reduce injury risk.”
How to: Start on hands and knees. Lift one leg into extension, then lift and extend the opposite arm. Hold for 8 seconds while bracing your abdominal muscles. Alternate sides.
Do: 4 to 6 repetitions, holding for 8 seconds each, on each side.
90-90 Breathing
“I’m not a great meditator,” Lyon admitted. “This is another way to slow down and recenter.”
How to: Lie on your back with knees and hips at 90 degrees, feet on a wall. Inhale slowly, exhale fully, letting your ribs move toward your pelvis. Keep your core gently braced.
Do: 5 to 10 slow breaths in the morning or before bed.
These exercises are not about building muscle or burning calories — they’re about restoring movement, improving posture, and preventing the aches and pains that come with prolonged sitting and aging. Lyon’s approach is grounded in functional movement science, emphasizing recovery, balance, and long-term resilience over quick fixes.
“We’ve been conditioned to think that health is about looking a certain way or achieving a certain number on a scale,” she writes. “But true health is about movement, not just appearance.”
Her “Foundational Five” is designed to be integrated into daily life — no gym, no equipment, no time-consuming routines. The exercises can be done during a break at work, while waiting for a coffee, or before bed. “You don’t need to be a fitness expert to do these,” Lyon says. “You just need to be willing to move your body in a way that feels good and supports your long-term health.”
For those who’ve struggled with chronic pain, posture, or mobility issues, Lyon’s program offers a practical, science-backed alternative to expensive physical therapy or invasive treatments. “This isn’t about fixing a problem,” she explains. “It’s about preventing one.”
The book, set for release on January 27, is structured as a six-week plan, with daily exercises, tips, and progress tracking. It’s designed for readers of all ages and fitness levels — from seniors looking to maintain mobility to young adults seeking to build a sustainable, injury-free routine.
“The goal is to help you move better, feel better, and live longer — not just for a few months, but for the rest of your life,” Lyon writes. “That’s what ‘forever strong’ means.”
For readers seeking a more holistic approach to health — one that integrates movement, breath, and posture — Lyon’s “Foundational Five” offers a simple, effective, and accessible solution.
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