In a recent report, the Pew Research Center wrote that almost half of U.S. adults 75 and older (46%) have a disability. About a quarter of the 65 to 74 age bracket population reports the same. Of these older adults with disabilities, many experience mobility impairments, such as having difficulty walking or climbing stairs.
If you or an older loved one also experiences such difficulties, know that mobility exercises for seniors can help counteract and even prevent them from worsening. Trying to move about more may sound counterintuitive, but staying as active as possible can bring many short-term and long-term benefits.
Read on as the Conservatory At Alden Bridge staff put together this guide exploring the many perks and pros of mobility exercises for older adults.
Improved Flexibility
Flexibility is the ability of joints to move without pain and restriction. However, people naturally lose some of this as part of the normal aging process. Aging, after all, can result in:
- The loss of water in the tissues and spine
- A decrease in the lubricating fluid within the joints
- The thinning of the cartilage
- The shortening of the ligaments
All those age-related changes can make the joints stiffer and less flexible. The longer this goes on, the more painful it can be to move, and the less one’s range of motion can get.
Mobility Exercises to the Rescue
Older adults can maintain flexibility by including mobility exercises like stretching in their senior exercise routines. Gentle stretching can help increase muscle flexibility and improve ranges of motion.
The more flexibility you retain, the more movements you can do without straining and hurting yourself.
Medical News Today recommends the following stretching exercises for better mobility:
- Gentle, seated back stretches
- Inner thigh stretches
- Single-leg ankle stretches
- Hamstring stretches
- Neck stretches
Medical News Today further suggests performing stretching exercises two to three times weekly. According to the health publication, doing the above can help seniors improve their daily function and independence.
Better Posture
“Stand up straight.” “Sit up straight.”
The two above are timeless pieces of advice you’ve likely heard many times when you were younger, and both are worth heeding, regardless of your age now. They have to do with good posture, which, as a WebMD article points out, brings the following physical and mental health benefits:
- Better bone, joint, and muscle health
- Enhanced mood and energy
- Healthier spine and neck
- Improved breathing
- Reduced instances of headaches
In the same article, WebMD explained that core muscles and leg strength can affect your posture. Mobility exercises that help strengthen the core muscles and legs can, therefore, help improve your posture.
Healthier Bones
According to MedLine Plus, once people reach the age of 20, they lose bone faster than their bodies make it. Because of this change, older adults are at a higher risk of developing bone diseases such as:
- Low bone density
- Osteoporosis
- Osteogenesis imperfecta
The first two can weaken the bones and make them more likely to break. Osteogenesis imperfecta results in bone brittleness, which can also increase the likelihood of bone breakage.
Senior-Friendly Mobility Exercises for Better Bone Health
Exercise works on bones like it does on muscles by strengthening them. The stronger your bones and muscles are, the more mobile you can be, especially in your golden years.
While many exercises benefit the bones, those that involve strength training and weight-bearing are the most effective for building and strengthening bones.
Senior Strength Training Exercises
Strength-training exercises involve adding resistance to make the muscles work harder and strengthen them over time. Seniors can add these to their routines by using dumbbells or handheld weights, which the best retirement communities often have in their gyms or fitness centers.
For example, Conservatory At Alden Bridge Independent Living in Woodlands, TX, has a fitness and wellness center as part of its exceptional community amenities. Here, you can find senior-centered exercise equipment to help you reach your mobility and wellness goals.
Weight-Bearing Exercises
Weight-bearing exercises are activities done with the feet, working the bones and muscles against gravity. Doing anything that makes the legs and feet carry your body weight puts more stress on the bones, making them work harder. When the bones work harder, they adapt by fortifying themselves.
Some examples of senior-friendly weight-bearing exercise are:
- Brisk walking
- Dancing
- Pickleball
- Stair climbing
Higher-impact exercises, such as jogging and running, yield more bone-strengthening benefits. However, older adults with frailty concerns or who already have bone disease should talk to their doctors before doing these activities.
Improved Quality of Life for Seniors
According to the U.S. CDC, moderate to vigorous physical activity provides immediate and long-term benefits for adults 65 and older. In addition to the ones we’ve discussed above, it also helps improve balance and coordination, which can help prevent senior falls and minimize the risk of injuries. Falls can limit your mobility, so staying as active as possible is one of the best ways to maintain your ability to live independently.
As an added benefit, the same CDC post says that physical activity can reduce feelings of anxiety and lower risks of depression. In this way, staying active can help improve senior mental health.
Being able to move without pain, being less worried about falls and injuries, and feeling happier can enhance older adults’ overall quality of life.
Conservatory At Alden Bridge, our independent living community in Woodlands, TX, makes staying active even more fun with our “Celebrations Activities and Events.” Our residents can enjoy daily physical, social, and recreational activities with fellow residents, from fitness courses to exercise classes, swimming, game nights, and cultural outings.
Enjoy These Benefits of Mobility Exercises for Seniors
Mobility exercises for seniors can improve flexibility, posture, bone health, and overall quality of life. And because they can help reduce the risks of falls and injuries, they allow older adults to stay mobile and independent for longer.
Conservatory At Alden Bridge’s exceptional amenities and exclusive health, wellness, and fitness programs can help you put more pep into your step. Contact us today, and our Senior Lifestyle Counselors will happily schedule your visit, give you a tour of our beautiful and welcoming community, and answer all your questions about senior living in the Woodlands, TX, area.
