Flexibility and mobility may seem like the same thing, but in fact they aren’t. Mobility is dynamic or active, where flexibility is passive. For example, flexibility is when you can pull your thumb back with your other hand so it touches your wrist. In contrast, mobility is the ability to get your thumb to that exact same spot on your wrist without the help of the other hand.
Jeremiah Goodwin, regional director of Steward Rehabilitation Services, says it’s important to not wait to work on retaining your mobility and flexibility. “We lose both as we age,” he says, “and – as the saying goes – ‘use it or lose it.’
“Gravity works against us and aging muscles tighten. Everything in our body wants to pull us back into the fetal position. Even when we sleep, that’s the position we go into.”
The Harvard Medical School Newsletter defines mobility as your ability to move purposefully as you go through your day. It is the foundation for living a healthy and independent life and comprises the skills required for everyday living: physical stamina, strength, balance, coordination and range of motion.
You can grasp the importance of mobility when you get out of bed, shower, climb a flight of stairs, get in and out of a car, or carry groceries. Mobility also helps us avoid falls and prevent injuries, and allows older adults to live longer on their own. In short, mobility helps you stay “in the game.”
Loss of mobility affects one-third to one-half of those aged 65 and older. Statistics from the CDC indicate that close to 14 percent of American adults have some kind of mobility issue that impacts their ability to safely walk and climb stairs.
However, there are ways to help you maintain a vibrant, active life with both flexibility and mobility – but they require effort and – you guessed it – exercise.
Just as you train for aerobic endurance, strength and flexibility, you also need to train for flexibility and mobility. “Before you begin an exercise program,” Goodwin cautions, “check with your primary care doctor to learn if you have any physical limitations. Speak with him or her to set health goals.
“Once you’re cleared, it’s important to learn what to do and how to do it. Go to an orthopedist or make an appointment with a physical therapist.
“Check out credible websites or go to the gym and book an appointment with a trainer, even if it’s only for one or two sessions until you learn the proper way to work out.”
Warning signs of mobility issues include:
- Experiencing dizziness. Dizziness and problems with balance can develop from a variety of contributing factors that ultimately cause difficulty with mobility. It’s important to learn why these issues are occurring and attend to them immediately.
- Steering clear of stairs. An older adult who appears to be getting around just fine but is avoiding going up or down stairs could be fearful of falling due to mobility changes.
- Skipping physical activity. Another warning sign is a senior loved one who previously participated in some amount of exercise but now is choosing a much more inactive lifestyle. Exhaustion or weakness can result in issues with mobility.
- Struggling to sit or stand. Notice if the senior finds it hard to either stand up from a seated position or to sit back down. Do they need something to hold onto for support?
Although many exercises target the improvement of either mobility or flexibility, Healthline Media, which publishes information online to empower people to make informed health decisions, describes five exercises on its website that simultaneously benefit both. - Ankle mobility. Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.
- Walking hip openers. Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.
- Thoracic spine windmills on floor. Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends. Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.
- Shoulder pass-through. Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and prevent injury.
- Neck half circles. Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head and upper back.
These clearly explained exercises can all be done at home and require no, or easily obtained, equipment.
“Strength training is important,” according to Goodwin. “However, there’s no need for high-impact exercises. You do need to be able to get up off the floor. The good news is that even at an advanced age you can still build strength, so don’t be dejected and feel it’s not worth the effort.”
Goodwin adds that some degree of leg muscle loss is expected as you get older, but exercise will help minimize it. Weak legs can affect your entire well-being and your ability to remain mobile.
Several conditions can contribute to the loss of mobility. Goodwin says; “obesity and cardiac issues are two of the major causes.”
Arthritis, compromised hearing and eyesight, osteoporosis, and balance and coordination problems are others.
“The best time to start is now. You want to prolong what you have as long as possible,” Goodwin concludes.
Jeremiah “Jerry” Goodwin is the regional director for Steward Rehabilitation Services, which has six locations in Indian River and Brevard counties. He has a B.S. in Physical Therapy from the University of Tennessee and an MBA from Kennesaw State University. For an appointment at any location, call 321-752-1500.