Mobility is the key to maintaining independence as we age. It can significantly impact seniors’ physical, mental, and social well-being when they lose mobility. Physical activity and exercise can prevent or limit the negative effects of losing mobility. Here are some exercises and tips to help seniors improve or maintain their mobility.

Start Small

It’s important to start small and gradually build intensity and duration over time. Seniors should aim to engage in physical activity for at least 30 minutes a day, five days a week. Breaking exercise into smaller chunks throughout the day makes it more manageable; for example, going for a 10-minute walk three times a day is a great way to accumulate physical activity.

Stretches

Mobility is the key to maintaining independence as we age. It can significantly impact seniors’ physical, mental, and social well-being when they lose mobility. Physical activity and exercise can prevent or limit the negative effects of losing mobility. Here are some exercises and tips to help seniors improve or maintain their mobility.

Start Small

It’s important to start small and gradually build intensity and duration over time. Seniors should aim to engage in physical activity for at least 30 minutes a day, five days a week. Breaking exercise into smaller chunks throughout the day makes it more manageable; for example, going for a 10-minute walk three times a day is a great way to accumulate physical activity.

Stretches

Stretching can help improve flexibility and mobility, making it easier to perform daily activities. Stretching exercises can be done at any time of day and don’t require any equipment. Here are some stretches that seniors can try:

• Shoulder stretch: reach one arm across the chest and hold it with the other arm for 15-30 seconds. Repeat on the other side.
• Hamstring stretch: sit on the edge of a chair with one leg extended in front. Lean forward from the hips until a stretch is felt in the back of the thigh. Hold for 15-30 seconds and repeat on the other leg.
• Calf stretch: stand facing a wall with one foot forward and one foot back. Keep the back heel on the ground and lean forward until a stretch is felt in the calf. Hold for 15-30 seconds and repeat on the other leg.

Contact your primary care physician or the wellness director at your community to learn more about stretches that can help maintain mobility.

Balance and Mobility Exercises

Balance and mobility exercises can help improve stability and reduce the risk of falls. Plus – these exercises can be done at home with little or no equipment. Here are some examples:

• Heel-to-toe walk: walk in a straight line, placing the heel of one foot directly in front of the toe of the other foot with each step.
• Single-leg stands: stand on one leg for 30 seconds, then switch to the other leg.
• Chair squats: stand in front of a chair with feet shoulder-width apart. Sit back into the chair as if you were going to sit down but stand back up before fully sitting down.

Contact your primary care physician or the wellness director at your community to learn more about balance and mobility exercises and find what is right for you.

Mobility is essential for maintaining independence and quality of life as we age. Seniors can improve their mobility with physical activity and exercise, starting small and gradually building up intensity and duration. By incorporating these exercises into their daily routine, seniors can maintain or improve their mobility and enjoy a better quality of life.

Interested in learning more about Grace Management, Inc.? Head over to the communities page on our website and find a community near you to learn more about our wellness program that helps seniors maintain mobility.