Introduction to Mobility Exercises
As people age, it’s common to experience aches and pains when getting out of bed or performing everyday activities. However, if you find yourself groaning in discomfort every time you get in a car, bend over to pick something up, or engage in physical activities, it may be time to prioritize exercises that target your mobility. According to Dr. Miho Tanaka, a sports medicine surgeon at Massachusetts General Hospital and Harvard Medical School, good mobility is essential for overall health and can have long-term effects in reducing rates of cancer, cardiovascular disease, dementia, and depression.
Dr. Tanaka emphasizes that mobility is not just about physical fitness, but also about maintaining a level of activity that allows you to stay active later in life. This requires a deliberate process of incorporating mobility exercises into your daily routine. But what exactly is mobility, and how does it differ from flexibility? Jessica Valant, a physical therapist and Pilates instructor, explains that flexibility refers to the extent to which a muscle can lengthen, whereas mobility involves using muscle strength to interact with a network of joints, tendons, ligaments, and synovial fluid.
This undated image shows physical therapist and Pilates instructor Jessica Valant demonstrating a stretch movement in Colorado. (Jessica Valant via AP)
Understanding Mobility and Its Importance
Mobility exercises strengthen your muscles while increasing your range of motion, allowing you to be more functional with age. As Valant explains, “Motion is lotion,” a common saying in physical therapy. This means that regular movement and exercise can help keep your joints and muscles healthy and mobile. Dr. Tanaka notes that starting from around 30 years old, muscles and tendons start to lose collagen, which can lead to weaker muscles and extra pressure on joints.
Two early warning signs that may indicate the need for mobility training are aching joints and muscle stiffness without exerting a lot of effort, and acute pain after participating in physical activities. Dr. Tanaka cautions against following certain social media challenges that can lead to injuries and instead recommends simple exercises like sitting in a chair and standing up without using your hands, or standing on one foot.
This undated image shows physical therapist and Pilates instructor Jessica Valant demonstrating a stretch movement in Colorado. (Jessica Valant via AP)
Recommended Exercises for Mobility
Dr. Corey Simon, associate professor of orthopedic surgery at Duke University School of Medicine, suggests prioritizing mobility exercises before experiencing pain or difficulty moving. He recommends working body-weight exercises into your day, such as setting an hourly timer to get up and walk around the house, doing chair sits to work the quads, hamstrings, calves, and glutes, and doing pushups against a wall or countertop to mobilize the shoulders.
This undated image shows physical therapist and Pilates instructor Jessica Valant demonstrating a stretch movement in Colorado. (Jessica Valant via AP)
Valant suggests starting with simple exercises like walking every day and adding 10 minutes of mobility training to your routine. She offers short mobility routines on her YouTube channel targeting the hips, spine, and full body. Some basic hip movements include lying on your side and lifting your top leg, lying on your back and squeezing your knees to your chest, and sitting up with your feet together, lowering your knees toward the floor.
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