Mobility must be a priority for seniors who want to live independently for a long time. The less mobile you are, the more prone you are to falls. Loss of mobility is also linked to increased disease rates, hospitalization, and poorer quality of life.
According to the LIFE study, physical activity lowered the risk of major mobility by 18 percent. The study was the largest and longest-running controlled trial ever conducted on mobility and physical activity in older adults.
That said, mobility exercises for seniors work. Here’s what you should know about mobility-focused workouts in Ridgeland, MS.
Top 4 Mobility Exercises for Seniors
Mobility workout plans for seniors may incorporate flexibility exercises and strength training. They may also include balance and coordination exercises and low-impact cardio.
The goal is to do 150 minutes of moderate physical activity weekly. However, if you’re a beginner, you can always start slow, aim for five minutes of activity spread throughout the day, and build from there.
Flexibility Exercises
For already active seniors, the best time to perform stretches is after a workout while the muscles are still warm and loose. If you’re less mobile, you can do stretches in the morning or evening. What’s important is to listen to your body, not stretch to the point of pain, and to pay attention to your breathing.
Some of the best stretches to improve flexibility in seniors include standing quadriceps stretch, seated knee to chest, soleus stretch, and overhead side stretch. Try chair lunges and standing hip flexor stretches for more advanced stretches.
If you have an injury or a chronic condition, consult your doctor or physical therapist. Stretching a strained muscle can make it worse. Also, remember that just because you regularly stretch doesn’t mean you’re automatically injury-proof.
Strength Training
One of the best elderly exercise tips is to do resistance training or lift weights to maintain muscle mass and improve mobility. Strength gains can help make everyday tasks, such as walking, climbing stairs, etc., easier.
According to studies, walking plus strength training can significantly improve physical function in seniors. For beginners, it’s best to start with bodyweight movements. Learn the proper form first before moving on to weighted workouts.
Of course, like other senior fitness routines, be sure to get your doctor’s approval. If your senior living community offers strength training classes, try to attend them so you can receive proper guidance from professionals. Some recommended weighted exercises for older adults include squats, shoulder presses, rows, hip extensions/abductions, and bicep curls.
Balance and Coordination Exercises
Working on your balance and coordination can also help build strength plus improve posture and stability. The more balanced and coordinated you are, the more you reduce your chance of falling. You’re also less likely to bump into things and get injured, barring vision problems.
Beyond the physical benefits, balance exercises may also help improve memory and spatial cognition. Now, before starting a balance routine, talk to your doctor, especially if you have had a stroke or heart attack.
Progress is the name of the game, so don’t hesitate to use a chair or wall for extra support. You can move on to more challenging poses after mastering the easiest exercises. Examples of balance exercises you can start incorporating into your exercise routine are rock the boat, weight shifts, tightrope walks, and back leg raises.
Low-Impact Cardio
Some people think that low-impact workouts equal so-so results. However, for older adults with osteoarthritis or other wear and tear conditions, any exercise is still better than none. It’s also good to keep in mind that high-impact exercises can worsen chronic pain.
Besides improving mobility, low-impact workouts are excellent because they don’t strain the joints. At the same time, low-impact movements help promote better sleep, improve balance and coordination, enhance immune response, and boost mental health.
Water aerobics, walking, and Tai Chi are some low-impact exercises that are great for seniors. To make such activities feel less daunting, consider joining group workouts offered in your community.
Safety Tips for Independent Living Exercises
It’s essential to prioritize safety to enjoy the benefits of mobility exercises. Especially for beginners, getting your doctor’s approval before starting any exercise program is non-negotiable. Your physician knows your concerns and limitations, which is how they can recommend a routine that aligns with your needs.
Once approved to work out, remember to warm up before and cool down after each session to reduce soreness. If you need clarification on proper forms and techniques, work with a personal trainer or a fitness professional. They’re trained to provide modifications that suit individual needs.
Staying hydrated before, during, and after working out is also necessary. Take breaks when needed. After all, rest and recovery are essential components of a good fitness program.
Committing to a Mobility Workout Plan
Aging can make maintaining a regular exercise routine challenging. That’s why if you’re starting to dread working out, there are some hacks you can try that can help make exercising more fun.
First, find activities you enjoy and work them into your routine. For instance, instead of chatting with a friend over coffee, do so while stretching or strength training. If you love golfing, walk the course rather than using a cart. You can also watch your favorite shows or movies while walking on the treadmill.
Having a workout buddy also helps. If you’re trying a new activity and you’re not feeling it, being with a friend can make the whole experience better.
Also, workout pals don’t have to be human. Walking or playing fetch with your dog counts as exercise. If you don’t own a dog, you can always volunteer at a pet shelter.
Your Mobility Is a Priority in Our Ridgeland, MS, Community
At our retirement community in Ridgeland, MS, we value residents’ health and well-being. That’s why we offer health and fitness activities to support their wellness goals. If your particular focus is to improve mobility, rest assured that our workout routines incorporate mobility exercises for seniors.
As for safety, team members are always on standby to ensure residents are safe and supported. Contact us today to learn more about our health and fitness programs and other offerings.
