May is observed as Older Americans Month. It is a time when the contributions of older adults are recognized across the country.
As we get older, our joints may feel stiffer, and our balance and reactions might be slower. According to recent studies, over 30% of adults 65 years of age and older experience some form of mobility limitation.
Mobility for older adults usually means the ability to move freely and independently. It’s all about different aspects of activities and movement like walking, bending, reaching, and balancing.
For older adults, balance is extremely important, and those with limited mobility are at a higher risk of experiencing a fall. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of death for older adults, with about one in four adults 65 years and older experiencing a fall every year.
One way to reduce the risk of falling is by doing mobility exercises. Mobility exercises are low-impact movements that are designed to improve how joints move through their natural range of motion, while maintaining control and balance.
Mobility exercises promote active movement and coordination, and usually focus on:
- Balance and coordination to prevent falls
- The ankles and feet for walking stability
- The hips and knees for standing, stepping, and going up and down stairs
- The spine for posture and reaching
- The shoulders for overhead and daily arm use
Doing mobility exercises regularly may help support:
- Better balance and control of posture
- Reduced stiffness from long periods of sitting
- Easier walking and smoother transitions, such as going from sitting to standing and turning
- Improved confidence when engaging in daily tasks
- Long-term joint comfort and movement quality
Here are some mobility exercises to help improve joint movement, balance, and coordination:
- Head rolls
- Shoulder rolls
- Arm circles
- Ankle circles
- Standing or seated hip circles
- Standing or seated marches
- Wrist flexibility exercises
- Standing side leg swings
- Heel-to-toe rocking
- Sit-to-stands
- Chair or floor cat-cows
- Seated leg raises
- Seated torse twists
- Supported single-leg stands
- Wall shoulder slides
It is important to note that you should stretch before engaging in any physical activity, so you don’t injure yourself. It is also important that you keep mobility training safe and effective by:
- Moving slowly and with control
- Using a chair, wall, or rail for support
- Staying within a comfortable, pain-free range
- Wearing supportive footwear
- Stopping if dizziness, sharp pain, or discomfort occurs
Mobility exercises don’t just help maintain and improve strength, flexibility, and balance to prevent falls. They also help improve your mental well-being, heart health, and overall quality of life.
If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.