How to Increase Mobility in Older Adults Through Exercise

Is your loved one suddenly in need of assistance standing up? Is it getting difficult to walk down the street or up a flight of stairs? These could be the earliest signs of elderly mobility issues, a prevalent disorder that affects millions of people worldwide. What begins as "a little difficulty getting up" escalates, necessitating the use of mobility aids such as a walking cane or a wheelchair.

Loss of mobility is one of the most prevalent age-related problems. According to a survey based on the U.S. Census data, two out of every five Americans aged 65 and above have difficulty walking and/or climbing. In addition, several serious issues, such as isolation, depression, or injuries from falls, occur as a result of being unable to walk, climb, or move at all.

However, it's never too late to fight back if you or a loved one's mobility becomes increasingly challenging. There are several steps you can take to improve and increase mobility. One of them is exercise. According to research from the University of Florida Health, physical activity can help maintain seniors’ mobility.

Exercising is the most effective approach to combat seniors’ immobility. Although it is beneficial to have a physical therapist specializing in mobility solutions for seniors, there are many exercises that one can learn and practice without professional assistance to know how to increase mobility.

Read more on  why is mobility important for the elderly

Content Table

How to Increase Mobility in Seniors

SEMI-SITS

UPPER BODY CLAMS

SEATED ABDOMINAL PRESS

LOW BACK ROTATION STRETCH

FAQ

How to Increase Mobility in Seniors

Here are 5 exercises for the elderly with limited mobility that can help older adults preserve good muscle and joint function:

SEMI-SITS

Semi-sits or chair squats are a terrific technique to strengthen your leg muscles. As you engage your glutes, hamstrings, and quads, the chair gives additional support and confidence to balance and improve mobility. Bending and extending your knees strengthens the muscles in your lower body and allows more oxygen and blood to flow around the joints, keeping them flexible and sturdy. Here's how to do a perfect semi-sit!

UPPER BODY CLAMS

This exercise encourages scapular flexion, which improves shoulder flexibility and stability while also providing a light workout for your back, chest, and arms.

1. Begin by laying sideways on the ground, with your knees together slightly bent forward and your arms stretched ahead (you can also do this exercise standing up or sitting in a chair).
2. Take your upper arm and stretch it to the other side, making a goalpost without moving your hips and legs.
3. Then, bring your arm back to its initial position.
4. Turn the other side and repeat.

Placing weights or small items in your hands can make this workout slightly more challenging.

SEATED ABDOMINAL PRESS

You can strengthen your core by performing seated abdominal movements. Maintaining core strength is necessary for keeping balance and, as a result, increased mobility.

1. Begin by sitting up straight in your chair with your feet flat on the ground.
2. Cross your hands on your shoulders as you lean back in the chair.
3. Slowly engage your core and bring your body forward while maintaining your feet flat on the ground.
4. Hold for 3 to 5 seconds 

Depending on your capacity, you can repeat for 10-15 repetitions and do 2-3 sets. You can also variate by touching your elbows to your knees.

LOW BACK ROTATION STRETCH

Regularly warming up your lower back has several advantages, including improving range of motion, lessening back pain, and strengthening tendons, ligaments, and muscle flexibility. In addition, stretching exercises that target the lower back might help reduce tension and stiffness in the morning.

1. Begin by sitting upright in your chair, with your feet flat on the ground.
2. Twist your upper body to the left, rotating your shoulders (use the chair or your leg for support if you need to get a deeper stretch)
3. Hold the position for 20-30 seconds.
4. Return to your original position and do the same thing on the other side.

SIDE BENDS

This exercise effectively isolates the obliques while also strengthening the shoulders and surrounding core muscles.

One hand should either be behind your head or left loose as you stretch out the other to the side. Lean towards one side as though reaching for the ground. Return to the beginning posture by contracting your obliques and maintaining your chest from going forward. Remember to keep your feet flat on the floor.

Read more: Exercises to Improve Balance in Seniors

 To exercise, you don’t have to join a gym or download the latest fitness app. When it comes to being active, a little goes a long way. Improving mobility in the elderly is as simple as regularly using the stairs, parking further away from your location for a quick stroll, walking to local shops or neighbors’ houses instead of driving, and engaging in simple fun exercises.

We advise you to consult your doctor before beginning any exercise routine. Then, start slowly and gradually increase your pace. You will reap many benefits in the long run and remain active and independent.