Why Is Mobility Important for the Elderly?

10 Reasons Why Mobility Is Important for Seniors 

1. Better mental health

Staying active significantly improves fitness and mood and helps in stress management. In addition, studies show that regular exercise among seniors can boost cognitive functions such as memory, hand-eye coordination, and strategic thinking.

2. Better cardiovascular health

Senior mobility directly translates to a more active lifestyle and the ability to exercise regularly. The link between regular exercise and better cardiovascular health is unmistakable. Certain aerobic exercises such as swimming, yoga, or walking are highly recommended for seniors as they improve heart health without straining joints and muscles.

3. Weight control

Statistics show that 41.9% of men aged 65-74 years and 45.9% of women aged 65-74 are obese. Research suggests a strong link between weight gain and mobility, where the two affect each other. Obesity in old age greatly reduces independent mobility where fat infiltrates and inflames the muscular-skeletal structure and deteriorates it. Regular exercises control this inflammation and burn fat cells, leading to a healthier weight.

4. Increased social opportunities

Another reason why mobility is important for seniors is their social health. Seniors with mobility issues tend to go out less and risk being socially isolated. On the other hand, those who remain active and have a regular fitness routine venture out to socialize and participate in various activities. Being part of workshops, classes, and other social activities helps seniors interact with other individuals, gives them something to look forward to, and incentivizes regular exercise.

5. Improved resistance to injury

Mobility reduces the risk of injury. This is one of the most important benefits of mobility. According to the WHO, falls among seniors are directly related to mobility problems in the elderly. Regular exercises that include balance exercises for seniors can help prevent these falls. Being able to move the limbs and joints freely and confidently leads to better balance, coordination, and steadier movements, thereby reducing the risk of injury. Staying active also increases strength and muscle mass, buffering a senior’s body against injury.

6. Improved flexibility

Healthy joints mean better flexibility which is essential in performing most daily tasks with ease. More movement increases circulation around the joints, which ‘warms up’ tendons and synovial fluid to hydrate the joints in preparation for movement. Flexibility and mobility go hand in hand; therefore, warming up and regular flexibility exercises are essential for improving and preserving mobility and vice versa.

7. Mobility supports self-care and independence

When moving around is easy, self-care and independence become possible. Seniors can go to the bathroom, cook, dress up, brush their hair, or get from one place to the other on their own, therefore, enjoying independent living. 

8. Enhance Balance

Mobility problems in the elderly limit the full range of motion in their limbs. This has a domino effect on muscle strengthening as well as balance and coordination. Regular activity enhances balance by strengthening every muscle group in the body, especially the core. Balance training focuses on slow, systematic movements that work on each muscle group. Senior mobility can improve balance through a training regimen. Those with mobility issues can also benefit from incorporating assistive mobility devices into their training programs.

9. Mobility helps to regain confidence

Studies by the American Psychological Association (APA) show a decline of self-esteem as people age, owing to the decline in health and mobility. On the other hand, increased mobility opens up the possibilities of seniors getting around and performing tasks independently. Not having to depend on others for basic tasks is a liberating feeling that fosters better self-esteem, confidence and enables them to age in place.

10. Encourage regular exercise

Increased mobility inevitably leads to an active lifestyle that includes regular exercise. When movement is easy and comfortable, the idea of exercise doesn't seem like a huge challenge. Seniors can enjoy hiking, swimming, or golfing, which in turn release those stress-busting endorphins. The key is to start somewhere, and a fun balance training program is a good place to begin.

How to Improve Mobility in Older Adults

While it's true that a certain extent of mobility loss occurs as part of the natural aging process, such as the effects of aging on bones, it doesn't mean that seniors can’t improve and maintain their mobility with the help of regular physical activity. The right combination of exercises that focus on strength, balance, and coordination directly helps in improving mobility in the elderly. 

Some of the safest and most enjoyable exercises for seniors and older adults include:

• Walking/hiking

Walking strengthens most muscle groups in the body and improves posture and gait as it becomes a regular exercise. 

• Stretching

Adding regular stretching to the exercise regimen helps improve flexibility and pushes the body a bit further than its normal limit of motion, thereby improving mobility.

• Yoga 

Yoga is an age-old practice where one challenges their body to hold certain positions that strengthen muscles and joints without too much strain. Those with severe mobility issues can try chair yoga as a starting point and slowly move to more intense yoga poses once mobility improves.

Pro Tip – Benefits of Chair Yoga for seniors - Reduce Pain and Improve Health

• Tai chi

This low-intensity practice tremendously benefits balance and flexibility. Furthermore, the mindful and relaxing aspects of the exercises are good for mental health too!

• Balance Training Exercises

Specific exercises designed to improve balance and coordination are perfect for seniors to work on as part of a training regimen to improve their mobility. In addition, seniors can use assistive mobility devices such as a bed step stool or a grab bar that provides extra support if they need it. 

• Dancing

Slow dancing, like the ballroom style, is an enjoyable, low-impact way to improve mobility and coordination.

• Swimming

Those who have arthritis or osteoporosis can greatly benefit from swimming due to its minimal impact on the joints. It improves mobility by strengthening the core and leg muscles.

• Cycling

This is a great form of aerobic exercise which has minimal impact on joints and strengthens the lower body. If outdoor cycling is too daunting for seniors, they can also try stationary cycling at home.

• Light aerobic exercise such as slow-pace jogging

Those who can take on something more physically challenging can try light jogging, which improves heart health, and increases bone and muscle mass.

Pro Tip: It’s important to follow a multi-faceted approach to improving mobility in the elderly. Seniors can also greatly benefit from assistive mobility devices such as canes, walkers, bed step stools, and wheelchairs. The key is to ensure you choose the right mobility device that perfectly fits your loved one’s needs.

Final Thoughts

Better mobility and an active lifestyle not only improve a senior's overall health but greatly enhances their quality of life, including social relationships, mental health, and the ability to age in place without any apprehensions. Seniors can choose from a variety of low-impact exercises that are effective and enjoyable to improve their mobility. The good news is that it's never too late to start, and seniors with varying degrees of mobility have a place to begin. 

If a senior happens to lose his/her step during the process, this video can help know how to get back up.

If activities such as swimming or yoga seem a bit too much to begin with, try some fun balance exercises that your loved ones can do at home instead.