As the years go by, you might struggle to get around as easily as you once did. This is a natural part of aging, but just because it’s natural, that doesn’t mean you should resign yourself to a sedentary lifestyle. Mobility exercises for seniors can help you stay healthy and independent in your golden years.
Why Should I Do Mobility Exercises?
Did you know physical fitness experts advise seniors to do muscle-strengthening exercises at least twice a week to maintain their mobility in their golden years? One of the reasons that muscle-building exercises are so crucial to senior physical fitness is that having strong muscles is essential to maintaining your mobility. There are many reasons that medical professionals encourage seniors to take mobility exercises seriously:
- Mobility is a “use it or lose it” skill for seniors. Some age groups can take their mobility for granted, but seniors should be proactive about maintaining and improving their mobility. A sedentary lifestyle can lead to general mobility loss, making it harder to live an independent life.
- Mobility is also crucial to avoiding everyday senior aches and pains. Mobility exercises will strengthen your body and improve the flexibility of your muscles and joints, which can help with chronic pain issues like arthritis.
- A serious fall or other injury can have significant adverse effects on a senior’s quality of life. Mobility exercises help seniors move confidently and avoid accidents, lessening their overall fall risk.
Mobility Exercises to Try
The best mobility exercises for seniors combine joint strengthening and muscle-building elements to make practical movements like sitting, bending, and walking easier. The following are some beginner mobility exercises that any senior can try:
Mind/Body Walk
You can ease into mobility work by trying a mind/body walk. To do this exercise, set a timer for ten minutes. Spend that time slowly walking, paying attention to how your body moves and reacts. Remember that the goal is not to move quickly but to practice safely moving your body. If ten minutes is too long, start with five minutes and gradually improve your endurance.
Cactus Arms
Stand up straight with your feet spread hip-width apart and your arms at your sides. Inhale deeply and raise your arms overhead, fingers pointing at the ceiling. As you exhale, lower your arms with your palms facing forward, bending your elbows as you do so to achieve the “cactus” pose. Repeat eight to ten times.
Chair Pose
Stand with your feet hip-width apart and engage the muscles in your abdomen. Slowly bend your knees and lower your hips as if you were trying to sit in a chair. Breathe in and out, then return to standing. You can hold your arms in front of you for balance or brace yourself on a chair or wall.
Side-to-Side Squat
Stand up straight with your feet spread enough to squat comfortably. Engage your abdomen and shift your weight to the left, bending your left leg slightly and keeping your right leg straight. Hold for one second, then shift your weight to the right and repeat the motion. This exercise allows you to brace yourself on a wall or chair if needed.
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Do you need to get up off the couch and get moving? We hope these mobility exercises for seniors can get you started on the right foot. Be sure to talk to your doctor before starting any new exercise routine!
Are you planning to retire in Greenville, South Carolina? Be sure to check out The Gables on Pelham, a continuing-care retirement community that welcomes seniors from all walks of life. We offer flexible and personalized care, including assisted living, memory care, skilled nursing, and rehabilitation. You’ll love our cozy accommodations, fun-filled events calendar, and welcoming community atmosphere. To learn more, please schedule a tour, send us a message online, or call 864-286-6600.