Once you reach a certain age, you may feel yourself slowing down and being less physically active. This is natural, and yet, mobility often suffers when there isn’t enough physical and mental stimulation. Plus, a lack of mobility can negatively impact your health. So, how can you improve your mobility and restore a feeling of youthful energy? The following tips can help you make positive changes that can lead to big improvements.
1. Do Low-Impact Exercises & Walking
Adding some moderate exercise into your weekly routine can rev up your body’s internal core for improved mobility. Four key exercise goals to focus on are endurance, balance, stretching and strength training. You can participate in one, two or all of them, depending on your personal preferences.
- Endurance. These activities help increase the oxygen levels in the blood and increases the heart rate. Any type of aerobic exercise helps to build endurance. Suggestions include walking for 15 to 30 minutes, swimming and going for a bike ride. Doing activities around the house such as yardwork also helps with endurance.
- Balance. Increase your stability and strengthen leg muscles with balance exercises or learn to use a balance board or disc.
- Stretching. These exercises warm up the muscles before doing other types of exercises. They can also help ease muscle tension and improve blood circulation, which is also good for limber muscles and joints.
- Strength Training. Lifting weights is a great way to build muscle strength, something the body needs for a strong walking stride. It can also help with stability. Guided training led by a professional is highly recommended.
2. Enjoy an Active Social Life
Get up off the couch and find ways to increase your social life. This may mean volunteering for charities and local events. Or you may decide to join a senior center group to go on fun outings with friends. There are always new adventures awaiting you when you are willing to live life to its fullest.
3. Maintain a Healthy Weight
Being overweight can impede mobility and the extra weight can wear out knee joints, leading to painful walking. Make the commitment to lose a certain number of pounds by a certain date. Set realistic goals and always follow a healthy eating and exercise plan for best results. Use apps to keep track of your progress and allow yourself one or two cheat days to avoid feeling deprived.
4. Use Quality Mobility Aids
Should you be at a point where you need the help of mobility aids to remain mobile, make sure you obtain aids of good quality to ensure maximum support. For many, a walking cane is a useful tool that helps improve mobility by relieving stress on weak or tired legs. There are several types of canes, and it’s best to do some research to find one that fits your specific needs. For instance, an ergonomic cane is great for enhancing posture while walking. A folding cane offers easy convenience for travel, and a walking cane with an attached seat allows you to sit and rest instead of stand.