Our Favorite Mobility Exercises for Seniors

The statistics are startling: Every second of every day in the United States, one older adult suffers a fall accident. Every year, one in four Americans aged 65 and older reports having fallen. And every day, more than 100 older adults die from fall-related injuries.   

So, why are older adults so much more vulnerable to fall accidents? Most often, it comes down to one universal facet of aging: reduced mobility.

Seasoned geriatric care specialist Dr. Garrigos and our team at Socrates A. Garrigos, MD, PA, want you to know that maintaining independence means preserving mobility and preventing disability. Here are a few of our favorite exercises to help you do that. 

The problem with reduced mobility 

Most adults experience adverse changes in mobility — or their ability to move and walk easily — with advancing age. This common sign of age-related decline stems from fundamental changes in physical strength, balance, and gait. 

In addition to increasing fall risk, reduced mobility in older age makes it harder for seniors to continue their usual activities independently. Seniors with limited mobility are less likely to remain living at home and more likely to experience chronic illness, disability, hospitalization, and a reduced quality of life.   

Sustained mobility can be lifesaving 

Your body is made to move — and staying active is the best way to maintain the usual, pain-free motion that supports sustained mobility. You feel physically and mentally well when you move and participate in activities.

Older adults who are active and mobile tend to have less stress and lower rates of heart disease, hypertension, diabetes, depression, and dementia; they also tend to have better fitness, stronger bones and muscles, a healthier body mass, and greater optimism. 

Easy mobility-preserving exercises 

While age-related wear and tear can weaken your muscles, bones, and joints, inactivity contributes most significantly to reduced strength, balance, and mobility. 

On the other hand, continued physical activity — at any level you can sustain — can work wonders to safeguard your mobility. In short, if you want to keep moving as you age, don’t stop. The following exercises can help: 

1. Standing march

Holding on to a table for stability, stand tall while pulling your navel toward your spine to engage your core muscles. March in place, raising each knee in alteration as high as you comfortably can. Move with control and keep your hips level. 

This mobility exercise improves gait strength and walking speed and can be done on land and in the pool.  

2. Heel-toe walk

Stand with the heel of one foot in front of the toes of your other foot, reaching your arms out for better stability. With your navel pulled toward your spine and your shoulders back and down, slowly walk, heel-to-toe, placing one foot directly in front of the other.  

This mobility exercise can improve your balance and help you become steadier. You can do this next to a wall or counter.    

3. Single-leg stand

Stand tall behind a chair with your shoulders relaxed and your core muscles engaged. Slowly lift your right foot a few inches off the floor without bending your knees. Hold your single-leg stand for up to 10 seconds, switch sides, and repeat for about five sets. 

This mobility exercise strengthens your leg muscles and improves your balance. If you’re feeling strong, you can progress to single-leg raises by flexing the calf of your stabilizing leg and raising your heel off the ground.   

4. Sit-to-stand squats 

This mobility exercise — moving from seated to standing — is like an assisted squat. Start by sitting on a firm bench, sofa, or chair that’s pushed up against the wall, and slowly, with control, move to a standing position. If you’re not steady on your feet, use a cane, walker, or assistance from a friend for support.

Sit-to-stand assisted squats can improve the strength and flexibility of your hips and gluteal muscles, helping to decrease lower back stiffness and stabilize your pelvis when you walk. 

Ready to get your body moving again?

These are just a few exercises that can keep you mobile, prevent fall-related disability, and preserve your independence as you age. Dr. Garrigos may also advise you to incorporate:

• Daily walking sessions
• Water workout classes
• Basic yoga stretches 
• Gentle tai chi motions 
• Resistance exercises 

Once you get cleared for exercise, there’s no better time to start than today. You can call or click online to schedule a visit at Socrates A. Garrigos, MD, PA, in McAllen, Texas, today.