The Importance of Mobility
for Older Adults
BY ROBERT ROCHEDIEU
C.P.F.T – H.F.I.
RNRcpa@gmail.com
The American Journal of Pubic
Health defines mobility as
the relative ease and freedom
of movement in all its forms which
are essential to healthy aging. Being
able to go where and when you want
safely and reliably is an important
aspect to this process. Mobility
encompasses such components as
transferring from a bed to a chair,
walking, completing daily tasks
and engaging in activities, such as
exercise.
Our bodies contain 360 joints,
such as hinge, ball and socket,
pivot and gliding. Issues relating to
knees, hips, elbows, shoulders, etc.
become more common. As we age
our flexibility decreases. Flexibility
is the range of motion of a single or
multiple joint. Aging joints become
stiffer and less flexible. Lubricating
fluid in the joints diminishes,
cartilage becomes thinner and there
is a decrease in tendon strength.
As the tendons become more rigid,
muscles and joints have more
difficulty in moving. A program
of stretching exercises which are
performed three times per week will
help maintain and improve range
of motion and flexibility.
NOTE: It is important to consult
your health care professional
to determine the level of exercise
activity you are medically
cleared for before beginning any
program.
When you don’t have the ability
of a full range of motion in a joint,
you are going to make smaller
movements. If you push past this
range, the non-pliable and brittle
connective tissue may sprain or
tear. Damaged ligaments or tendons
might require surgery or a brace.
The following exercises are a
sample of the kinds of exercises
which can be done to improve your
flexibility and quality of life:
• Shoulders—push,
pull, lift and rotate:
Sit or stand with your
hands at shoulder
level. With palms facing
forward, extend
your arms over your
head then return to
shoulder level. Next,
with hands at shoulder
level, extend arms in front of
you, with palms facing down and
return. Third, with arms down at
your side, lift them straight out to
the side, with palms facing down
and return. Last, bring arms
straight out to side, with palms
down and rotate your arms with
small circles, both clockwise and
counterclockwise; then return to
side. Do each movement five to
ten repetitions.
• Knees: Sitting on a straight
back chair, raise one leg in the
air, keeping a slight bend in the
knee. Hold for one minute or
until your leg tires. Repeat with
the other leg. Next, using a stair
or low bench, step up and step
down, first with one leg, then the
other. Alternate right and left for
each repetition. Next, lie on your
back with legs straight. Alternate
raising and lowering each leg,
keeping knee straight. Last, alternate
bending and straighten each
leg at the knee.
Aging is a process we all go
through. By keeping active with
a sensible exercise program and
maintaining a healthy diet and
lifestyle, we will enjoy our senior
years much more.
To your good health.
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