I teach yoga (part-time) and so think a lot about the paleo perspective on maintaining mobility, which I think makes a very large impact on our quality of life as we age. As hunter / gatherers, we would have been stretching all day long, squatting, reaching, dragging, etc. But in most of our modern lives, we spend an unnatural amount of time sitting at the computer or in a car.
Here’s what I do:
I stretch in bed when I wake up, usually gentle twists and whatever else my body is calling for (JayJay made a great point that you often see dogs and cats stretching when they first wake up, so probably a good sign that it’s something we mammals do naturally.) http://www.yogajournal.com/basics/1382
I stretch my upper body probably 4 or 5 times a day when I am working, since I’m at a computer. I’ve read (and witnessed) that sitting at a desk or driving to the extent that most modern adults do causes our upper back muscles to lengthen and front chest muscles to shorten, hunching us over.
I take and teach yoga classes. My style is vinyasa flow, so less static holding and more gentle movement between stretches.
I move whenever possible, especially in different directions. I take walking breaks during my work day. I park far away from stores so I have to walk the farthest to get in. I have living room dance parties with my kids. I squat instead of sitting whenever possible. I never miss the opportunity to do a handstand or cartwheel. Any opportunity I get, I try to gently use my body, because, use it or lose it, right?
Hope my observations help a little!