Mobility For All Ages

One of the least trained, yet most important components of overall health and fitness is our mobility.  The ability to move freely and easily; how many of you would say that describes you?  Mobility is something I’ve always struggled with, but over the last few years I’ve begun to place a real emphasis on it in my training. There are several benefits for all ages to having a regular mobility routine.  As younger adults, training mobility can help improve athletic performance and coordination which can help with reducing injury risk as well as enhancing body control and improving posture.  For older adults, continuing to focus on mobility in some capacity to build on the foundation from your younger years can increase independence w/ ADLs, reduce joint pain and stiffness and improve balance.  Let's look at three different stages in life and see how, at any age, you are capable of improving and maintaining your mobility.

Early Years (0-25)

Our early years are full of development. We learn how to crawl, walk and run as kids as well as learning coordination through sports and school.  As we continue to age we start building skills and learning control of our movements and we end the early years building habits that will lead to longevity.  The main focus of this stage should be exploring and refining movement.  We are trying to build habits that will last you a lifetime and that doesn’t happen overnight.  Towards the end of this stage we really began to control our movement, and should focus on building healthy patterns that help promote longevity for the years to come.  The goal isn’t to be perfect, but consistent.  Move in different ways, move often and take care of your body from a young age.  Your future self will thank you.  

A few things you can do that take less than 5 minutes and improve your overall mobility, especially towards the end of this stage:

• Deep squat hold – 30–60 seconds

• Forward fold (touch toes) – 30 seconds

• Lunge with rotation – 5 each side

• Gentle spinal twists – 10 reps

Young Adult (25-65)

This is a busy stage of life. Between the responsibilities of having a career and family there isn’t much free time.  This is also when a majority of people begin to notice reduced flexibility, but it’s not something you lose overnight.  A commonly used phrase in the rehab/training world is “use it or lose it” and I see it all the time.  Years of avoiding functional movements you’ve done since being a kid like running, jumping or lunging.  This is what causes people to lose their mobility, not using what you have!  Fortunately at this age, you’re very capable of making improvements to mobility to keep your body capable and ready for the next stage of life.  You don’t need complicated programs or hours in the gym — just consistent and intentional movement.

Here are a few more exercises for mobility to consider incorporating at this age:

• Neck rolls – 10 each direction

• Shoulder circles – 10 reps

• Hip flexor stretch – 30 seconds each side

• Deep squat or chair squat hold – 30–60 seconds

• Spinal twist – 10 reps each side

Older Adults (65+)

As you get into this stage in life mobility becomes more essential for independence. Fortunately it's never too late for improvement!  One point of emphasis for the age group is that slow and steady will win the race.  While there are times you can push yourself, controlled and consistent movement is more effective and safer.  The other point is confidence builds capacity, the more you move your body, the more capable and confident you’ll be.  A majority of things your body may be feeling, like stiff joints or balance and coordination decline, are usually influenced by a sedentary lifestyle and consistent movement can stop and even reverse some of these effects. 

Here is a daily routine that takes 5-10 minutes to do:

• Joint Circles (shoulders,ankles, hips and neck)

• Sit-to-Stand (Functional Strength)

• Gentle Spinal Rotation (seated or standing)

Some other ideas for weekly movement include:

• Longer walks

• Swimming

• Tai Chi/Yoga

• Gentle strength training

There are going to be outliers, someone who built themselves the foundation in their 20’s and stuck to a routine through their adult years is going to have an advantage over someone who is in a later stage and looking to take their independence back, Mobility evolves throughout life, but one principle remains constant: if you don’t use it, you lose it. Each stage, from childhood to older adulthood, comes with different challenges and priorities.  But, the goal is always the same: move well, stay pain-free, and keep your independence.