9 Ways to Help Improve or Delay the Onset of Mobility Issues

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

Small changes to your daily routine can help preserve strength, maintain or improve balance and support mobility for years to come.

Want to maintain independence as you get older? One of the best ways is to engage in activities that support your mobility.

As we get older, we experience natural changes to our mobility, including how we walk, our balance and strength. Reduced mobility and balance can make you more prone to falls and can make it harder to do the things you love, whether that’s taking a vacation, going ballroom dancing or planting seeds in your garden. This can also lead to a reduced ability to live independently. The good news is there are steps you can take to help delay the development of mobility issues and help you to move with more ease. Here are some things to consider.

1. Try sit-to-stands or chair rise exercises

“The biggest cause of mobility loss is actually muscle weakness, particularly in the legs,” says Charlie Page, lead physiotherapist at South Coast Home Physiotherapy. “Most adults around 50 and up lose muscle much faster than they build it unless they are actively working against it by strength training.”

An exercise she gives to her patients is to perform sit-to-stands from a chair. This movement strengthens everything from the quadriceps to the glutes, and core muscles that are essential for everyday tasks like getting up from a chair, climbing stairs and walking.

To perform, sit in an armless chair with good posture, your knees bent and your feet on the floor about hip-width apart. Lean your upper body slightly forward, press through your heels to stand up, then slowly lower yourself back into the chair with control. Do as many reps as feel comfortable and gradually increase as your strength improves. This is also an important test to see how well you are aging. “This is because if you can't stand up from a chair without using your hands, that's a warning sign for deteriorating mobility — and ultimately independence — worth acting on now, not later,” adds Page.

2. Do this balance exercise

“Most people think balance is something they either have or don’t have,” says

Mikel Daniels, a board-certified podiatrist and healthcare consultant at The Podiatry Voice. But he says many balance issues can be improved with training. “I tell older adults that balance work is like learning a new language,” he says. “Start with short practice sessions on most days, as that beats one long session once a month. Increase time and intensity over time.”

One of his favorite exercises for senior patients is single-leg standing. Stand near a surface like the kitchen counter, hold on lightly, lift one foot a few inches and try to hold for 10 to 30 seconds, then switch. “If someone cannot let go of the counter, they just keep a hand there,” says Daniels.

You can also try practices like yoga or tai chi, which focus on slow movements and balance. “The slow, weighted movements in Tai Chi-Gong retrain the nervous system to communicate better with the body, which is what actually prevents falls, not just strength,” says Brian Thompson, a Tai Chi-Gong practitioner and movement therapy instructor.

3. Walk every day

Aerobic exercise helps support heart health, endurance and mobility, but you don't have to do intense workouts to reap the benefits. A simple stroll around the block can work wonders. "Walking is your superpower," says Daniels. He recommends that his patients get into a daily walking habit that involves walking on flat surfaces like hallways, driveways or around the grocery store. Start with 10 to 15 minutes, whether it’s a quick walk with the dog or with a neighbor, and gradually build up your time and pace. Even short walks throughout the day, he says, can help keep your muscles active and joints moving.

4. Take breaks from sitting

Sitting is the new smoking, as they say. That’s because a sedentary lifestyle can lead to muscle loss, reduced metabolic function and accelerated bone loss. Try to focus on breaking up sitting with activity breaks throughout the day. So if you’re relaxing on the couch with your favorite show, take periodic breaks to get up to walk around the house. “I tell patients to pick one or two routes you know are safe, and stick with them,” says Daniels. “Hallway laps, the driveway or the grocery store aisles count.” The goal is to keep moving every day.

5. Do heel raises

Heel raises are an easy and effective way to maintain or build strength in the lower legs. This involves holding the back of a chair or countertop, rising up onto the balls of the feet, then lowering slowly. “By strengthening the calves, which are key for push-off and balance, mobility can improve and fall risk decreases,” adds Daniels. He says to do as many reps that feel comfortable and to aim for three days a week.

6. Embrace resistance training

Age-related muscle loss begins as early as your 30s. By the time you turn 60, you may have lost around 12% of your muscle mass, and by 80, as much as 30%. Lost muscle equates to loss of strength. But regular strength training exercises can help to rebuild muscle and offset some of the loss. Don’t belong to a gym? You can increase your strength with simple bodyweight exercise. Try squats, lunges, wall push-ups, bridges and planks.

7. Practice flexibility

Studies show that increased flexibility may lead to improved mobility and reduced pain, especially in older adults. Stretching can help maintain range of motion, making it easier to perform everyday maneuvers like reaching overhead, bending down and moving comfortably throughout the day. Daniels recommends incorporating gentle stretching into your daily routine. Stretch after exercising, like going on a walk, when your muscles are warm. And do some stretches when you’re relaxing and watching TV.

8. Reduce risks in your home

When it comes to protecting falls and keeping yourself mobile, a little precaution goes a long way. "Footwear and the home environment matter more than most people think,” says Charlie Page, lead physiotherapist of South Coast Home Physiotherapy. Things such as loose or worn out slippers, trailing rugs, which can catch your feet and poor lighting cause a huge share of the falls we assess. “Fixing these takes an afternoon and costs almost nothing,” adds Page. Keeping fall risks to a minimum helps to keep your body injury-free and mobile.

9. Embrace assistance if needed

“I get a lot of resistance when I suggest a cane or a walker,” says Daniels. “People feel like it’s an admission of defeat.” But in his experience, the right device used correctly produces the opposite effect. It’s a way to keep you mobile longer. If you feel unsteady on your feet, don't hesitate to use tools that can help you move confidently. “A cane is good for someone who has one weaker or painful leg but still reasonable balance and arm strength,” adds Daniels. He suggests using it on the opposite side of the bad leg, properly sized so the elbow bends slightly. And two-wheeled walkers can provide extra stability for those who struggle with balance issues.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}