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9 Tips to Improve Your Mobility as You Age

So, how often do you move on a daily basis? If you’re like many people, your busy schedule could actually result in only a small degree of daily physical activity. In fact, according to a study of relatively active older aged adults, it discovered that only seven percent of a normal day is spent walking, while another 22 percent is spent standing. This means that even older adults, who are mostly active, are spending 70 percent of their day sitting or lying down.

Although everyone ages differently, there are some indisputable changes that happen as you age. Two of those changes include:

  1. Slower Reflexes
  2. Loss of Flexibility

Balance issues also become more frequent due to having an inactive lifestyle and/or a poor diet.

Activity and Mobility

Staying active is essential to remaining independent and healthy as you age. Not only can it enhance your health, it can also keep your joints active. Did you know that physical activity, on a consistent basis also offers cognitive benefits? The good part about this is that you don’t have to hit the gym every day. As a matter of fact, you can make some small changes to your daily life to help keep you active and improve your mobility.

Poor Mobility and Injuries

Having poor mobility can contribute to injuries. Some injuries that may come with poor mobility include:

  • Pulled muscles
  • Back, knee, and neck pain
  • Decreased muscle activation (which can lead to loss of strength and muscle mass muscle tears)
  • Shoulder impingement (inflammation or muscle injury in-between bones within your shoulder area)

What can you do to protect your or a senior loved one’s mobility? The team at My Care Solution has put together six suggestions for you to review.

Protecting Your Mobility As You Age

1. Avoid a Sedentary Lifestyle

Although it may seem as though a less active lifestyle would reduce your risk for falling, the opposite is actually true. People who are more sedentary oftentimes experience decreased flexibility, and a loss of core strength.

2. Maintaining Your Mobility with Stretching and Foam Rolling

The fascia tissue, which connects the muscles, bones, tendons, and blood, is also released by regular stretching. Your muscles can easily glide against one another when your fascia is in good health. Fascia tissue becomes sticky and constrictive when it's diseased, making you feel stiff. Ten minutes a day of stretching will help you gradually loosen up and lengthen your muscles.

Try foam rolling as an alternative to stretching. Roll out all tight spots carefully for 30 to 60 seconds until they disappear. Regular foam rolling helps to release fascia tissue, preventing injury and maintaining mobility.

3. Exercise Regularly

It’s no secret that exercise is linked to a decreased risk for many diseases, as well as heart health, diabetes, and cancer. Exercising on a routine basis can allow for your limbs to stay mobile and limber, and is one of the best ways to improve your overall well-being as you age.

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4. Adopt a Balanced Diet

Nutrition also plays a keen role in protecting mobility. If you're a senior who has a poor diet, you're likely to experience more disabling tumbles than those who do eat well. The core of a healthy diet is thought to be lean protein along with fruits and vegetables.

5. Include Strength Training

More and more evidence indicates that strength training can improve and maintain core strength. When you're building muscle mass, you safeguard your ability to stay mobile.

6. Warm-Up

Similar to how cars perform better after warming up, so do people. To avoid injury, try a dynamic warm-up prior to exercising. Warm-ups are a quick and easy technique to prepare your body for movement in a matter of minutes.

Stretching should begin at the neck and work its way down to the ankles. By mobilizing your joints, simple movements like moving your neck up and down, twisting your torso, bending your knees, and rolling your ankles can help your body get ready for activity. If it seems too simple, don't worry. It's a straightforward method to loosen up your joints and avoid injuries, not something challenging.

7. Cool Down

If your objective is to retain mobility, cooling down is a crucial component of any comprehensive workout program. After exercising your muscles, it's important to cool down to prevent muscle stiffness and to prepare for the rest of the day.

Allow your body, mind, and muscles to cool down after your workout. Stretch slowly and hold it for up to a minute while your muscles are still warm. To calm your central nervous system, combine stretching with deep breathing. Your entire body can be gently brought back into equilibrium by cooling down your overworked central nervous system. Better coordination and a reduction in muscle fatigue are further benefits.

8. Perform a Home Safety Audit

Ironically, the top cause of disability among older adults is due to falling. Did you know that most falls that older adults experience tend to happen at home? By evaluating the senior's residence, you can identify and fix possible hazards.

9. See Your Doctor Regularly

Well, this one's a no-brainer. Keep all of your medical appointments and see your doctor regularly to maintain mobility and overall health. By doing this, any small issues that may be found can be treated to prevent bigger issues.


When it comes to how you move, consistency is key. All you need is a few minutes a day to notice huge improvements over time. So what are you waiting for? Remember, a body at rest, stays at rest.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2022 Felicia Powell - FlowerChild Fee

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