Are you waking up with creaky joints and aching muscles?
If so, you are not alone. The older we get, the stiffer we get — even when we didn’t do a tough workout the day before. We can’t stay 25 years old forever, but we can make time to stretch and mobilize our bodies.
The Paseo Club is a social club located in the Santa Clarita Valley, offering facilities for fitness, Pilates, yoga, tennis, pickleball, and swimming. Many of our members are in their 50s, 60s, and 70s — and are living their best lives.
In this article, you will learn why we get so still as we age, why mobilization is important for seniors, and what the best mobility exercises are for you. Read on and learn more.
What happens to your body as you age?
As a child, our bodies are supple and strong. Yet, as we age, we progressively lose bone density, muscle mass, and joint integrity. Our sense of balance also lessens, further contributing to reduced mobility.
According to the National Institute of Health, “Mobility loss in older persons usually results from multiple impairments in the central nervous system, muscles, joints, and energetic and sensory physiological systems.”
Why is mobilization important for seniors?
People tend to think of mobility as something necessary only to reduce stiffness and overall body tension. Research shows that it is much more important than that, especially for the elderly. Increased mobility is associated with the following benefits.
-
Higher quality of life
-
Decreased disability
-
Lower rates of disease
-
Decrease risk of falling
-
Live longer in one’s home without assistance
-
Improved functional fitness and capacity for daily activities
Mobility is no longer a suggested activity; it is crucial for seniors' morbidity and mortality.
Best 7 Mobility Exercises for Seniors
1. Neck Stretches (Neck)
Neck stiffness is a common issue people struggle with, especially seniors. There are a few different ways to loosen up the neck muscles. Begin by sitting or standing in a comfortable position and slowly and gently look over to your right shoulder, then turn and look over to the left. Once you’ve done this a few times, reach your right ear to your right shoulder. Roll your head forward, and when you reach the other side, pause and reach the left ear toward the left shoulder. Gently lift your head back a bit and roll your neck back, making a full circle. Lastly, do a few reps of looking down to the floor followed by looking upward, stretching the front muscles of the neck.
2. Angel Wings (Shoulders)
Place your body flat against a wall and place your arms out at a 90-degree angle (cactus arms). Lift your arms upward, sliding your hands as high as you are comfortably able while maintaining contact with the wall.
3. Bird Dog (Hips and Shoulders)
Bird dogs have the added benefit of strengthening the core and back and improving balance. Place your body in a table-top position, and slowly lift your right arm and left leg up and away from your body. Pause when your arm and leg are parallel to the floor. Return them to a table-top position and alternate with the opposite leg and arm.
4. Cat Cow (Spine)
After doing bird dog, stay in a table-top position for your cat cow stretches. Arch your back and lift your head and tail upward. Then round your back, tucking your head inward. You can also do some side stretches by finding a neutral back, then reaching your ear to your hip on the same side, and then do the same movement on the other side.
5. Wall Sits and Squats (Knees)
Knees tend to get pretty achy as we age, especially if you have been a runner, a court player, or if you do high-impact workouts. Wall sits are a great way to strengthen and mobilize quads and knees. Place your back against the wall and slowly sit so that your knees are at a 90-degree angle. Do this for a few 30-60 second reps. You can stay in that position and practice sliding deeper into a squat, which loosens the hips, low back, and ankles.
6. Calf Stretch (Calf)
With all the sitting most of us are doing, our posterior chain can get pretty tight. This often shows up in the calves. Start in a standing position with legs straight. Bend one knee and place the other leg in front of you with toes flexed. Lean forward with a straight back until you feel your calf stretch. Alternate legs, back and forth, until you get some release.
Bonus tip: If you have desk work to do, create a standing desk by placing a box on your counter. Roll a towel into a tube and place it at your feet. Step the ball of the foot onto the towel. This is a passive stretch for the calves and can make a huge difference in calf, hamstring, hip, and back mobility.
7. Ankle Rolls (Ankles)
Ankle rolls are a simple movement that you can do almost anytime and anywhere. Practice rolling in one direction, then the other. You can also flex and point several times. This can help loosen the calves too.
Living your best life at The Paseo Club
We have more information than ever before about living well into our 60s, 70s, and 80s. There are four pillars for optimizing longevity and a high quality of life: good nutrition, social engagement, physical activity (including mobilizing), and healthy lifestyle practices, such as stress reduction and good sleep.
The Paseo Club supports people of all ages in the journey to health and wellness. Take a class, grab a bite to eat, visit with friends, and relax by the side of the pool. You can live your best life at The Paseo Club!
Schedule a tour of the club and learn more about our community today! If you are ready to become a member, simply sign up online, and you will be granted instant access to all eight acres of the club.
