As we get older, many of us notice those little aches and pains. Groaning when we get out of bed is pretty common. But if you find yourself wincing whenever you bend down or get into a car, it’s time to focus on mobility.
Dr. Miho Tanaka, a sports medicine surgeon at Massachusetts General Hospital, highlights how vital mobility is for overall health. Studies show that maintaining good mobility can lower the risk of serious issues like cancer, heart disease, and even dementia. So, it’s not just about looking fit; it’s crucial for staying active as we age.
Understanding Mobility
Mobility and flexibility are often mixed up. Flexibility is just how much a muscle can stretch. Mobility, on the other hand, involves strength and movement across your joints. The joints, muscles, and tendons around your shoulders, spine, hips, and knees should work well together. Poor mobility can make everyday tasks—like reaching for something high or playing with grandkids—difficult.
“Motion is lotion,” says Jessica Valant, a physical therapist. Regular mobility exercises help maintain strength and increase your range of motion, keeping you functional as you age.
Signs You Need to Improve Mobility
Starting in your 30s, your body begins losing collagen in muscles and tendons. This makes them weaker and can put extra stress on your joints. Tanaka mentions two early signs that indicate it might be time to focus on mobility:
Joint Pain or Stiffness: If your joints ache, especially after sitting too long or standing all day, it might indicate you need to work on your mobility.
Swelling or Pain After Activity: Experiencing soreness days after playing a sport or doing an activity you haven’t done in a while can signal a need for better mobility.
Tanaka also advises against some popular social media challenges that might lead to injury. Instead, try simpler strength and balance tests, like standing from a chair without using your hands.
Mobility Exercises You Can Try
Dr. Corey Simon, an orthopedic surgery professor at Duke University, encourages people to start mobility exercises before they experience pain. He recommends incorporating simple body-weight exercises into your day, like:
- Standing up from a seated position without using armrests.
- Walking around every hour if you work at a desk.
- Doing wall push-ups to enhance shoulder mobility.
Valant also suggests that if you’re just starting, walking daily is a great way to begin. Adding even a little mobility training can make a difference. Just 10 minutes of targeted exercises can help improve your range of motion.
Some effective movements include:
- Lifting your leg while lying on your side.
- Hugging your knees to your chest while lying on your back.
- Twisting your shoulders side to side while seated.
“Don’t expect changes overnight,” Valant advises. “Give it about four weeks, and you should notice improvements.”
Final Thoughts
Mobility isn’t just about staying active; it’s essential for your overall health and quality of life as you age. Incorporating mobility exercises into your routine can make everyday tasks easier and reduce the risk of injuries.
Learn more about mobility from experts through resources like the American Academy of Orthopaedic Surgeons or follow Valant’s YouTube for practical routines.
Every step you take towards improving your mobility counts!
