Getting older does not have to mean slowing down. Plenty of people stay incredibly healthy and vigorous as they age. Their secret? Staying active.
That’s why, as you age, the best way to ensure you maintain your mobility is to keep moving.
Exercises to improve mobility
Any type of movement is going to be healthier for you than being completely sedentary. As you age, your fitness routine should ideally include exercises that work on strength, flexibility and balance. These are the foundations of fitness that you need to stay healthy and independent.
Although exercise is vitally important to your overall health, it’s always a good idea to check with your doctor before starting a new fitness program.
Building strength
You start losing muscle mass as early as your 30s. In your 60s, you may have lost as much as 12% of your muscle mass, and by 80, as much as 30%. That loss of muscle equals loss of strength.
When you lose strength, you can lose the ability to perform basic daily tasks — like opening a jar and carrying groceries. A lack of strength can also impact your overall mobility, making it more difficult to get up out of a chair or walk up a flight of stairs.
You don’t have to join a gym or own any weights to start building your muscle strength. Simple bodyweight movements are a great way to do it. Try moves such as:
- Squats
- Lunges
- Wall push-ups
- Bridges
- Planks
Improving flexibility
Being flexible doesn’t mean tying yourself into a pretzel. But maintaining flexibility is key for keeping your joints moving and pain-free. Working some stretching into your routine can increase your range of motion — making it easier to do things like bending down to pick something up or reaching up to a high shelf.
You can work some stretches into several parts of your day — not just after a workout. Before you get out of bed, do some gentle stretches to loosen up your hips, hamstrings and shoulders. If you spend time sitting (whether on the couch or at a desk), gently stretching your back and upper body throughout the day is important.
If you want some organized flexibility training, try a yoga class. There are options available for people at any fitness level — including chair yoga designed for anyone with mobility issues.
Finding balance
Falling is a major concern as you get older. A fall can result in serious injuries like hip fractures and concussions. And those injuries can further impair your mobility.
As many as 1 in 4 older adults fall each year. And falling results in 3 million annual emergency room visits among older adults.
The best way to prevent falls is to improve your balance. And you don’t need a complicated routine. You can start practicing just by standing on one leg at a time for a few seconds (do this next to a counter or table in case you need to grab on). Activities like tai chi classes are also a great way to improve balance and overall mobility.
Get moving
The current physical activity guidelines for adults don’t change as you age. All adults are recommended to get at least 150 minutes (two and a half hours) a week of moderate-intensity physical activity. This should include aerobic activity as well as balance and strength work.
There are some caveats, however, in how those recommendations apply to older adults. As you age, you should reevaluate what “moderate intensity” means relative to your current fitness level and overall health. For some, moderate intensity might be running 3 miles. For others, it might be a walk. And if 150 minutes a week is not doable for you, the guidelines urge you to do as much activity as you safely can.
One of the best ways to stay active is to make the habit part of your lifestyle — and your social life. Join a walking group, find a pickleball partner or become a regular at a weekly water aerobics class.
Staying mobile as you age is a choice. And when you choose to be active instead of sedentary, you’re doing your health a favor.
