As we age, the simplest acts of daily life can become daunting tasks, sending a silent SOS to our bodies that they're no longer as flexible or agile as they once were. The irony is that maintaining mobility through exercise is crucial for overall health and wellbeing. According to Dr. Miho Tanaka, a sports medicine surgeon at Massachusetts General Hospital and Harvard Medical School, high levels of mobility are associated with reduced rates of cancer, cardiovascular disease, dementia, and depression.
Mobility exercises don't just help us move around more easily; they also strengthen our muscles while increasing our range of motion. "Motion is lotion," says physical therapist and Pilates instructor Jessica Valant, who emphasizes that this network of joints, tendons, ligaments, and synovial fluid needs to work well together for optimal mobility.
The problem is, many of us lose collagen – the same substance that affects hair growth and skin wrinkles – from around 30 years old. Without regular exercise, our muscles weaken, putting extra pressure on our joints. Overlooked areas like the rotator cuff and postural muscles supporting the spine and neck can also become vulnerable.
So how do we know if it's time to prioritize mobility exercises? Dr Tanaka warns that aching joints or muscle stiffness without initial exertion can be a sign of limited hip or pelvic mobility, while achy knees after standing for long periods may indicate weak quadriceps. More acute pain, such as swollen or painful joints after participating in sports, is another warning sign.
Instead of following social media challenges like standing up from a seated position without using your hands, try simple exercises like sitting and standing without assistance or standing on one foot. Tai Chi and yoga are also excellent for mobility training, says Dr Tanaka.
Incorporating body-weight exercises into your daily routine can be just as effective, suggests Dr Corey Simon at Duke University School of Medicine. Try adding hourly walks to your day, chair sits to work the quads, hamstrings, calves, and glutes, or push-ups against a wall or countertop to mobilize your shoulders.
For those who are sedentary, simply starting with short walks every day can be the lowest barrier to entry, says Valant. Adding 10 minutes of mobility training to your exercise routine can also make a significant difference. Basic hip movements like lying on your side and lifting your top leg or squeezing your knees toward your chest can start the process.
While results may take four weeks, maintaining mobility exercises is not something that changes overnight – but with consistent effort, you'll begin to see improvements over time.
Mobility exercises don't just help us move around more easily; they also strengthen our muscles while increasing our range of motion. "Motion is lotion," says physical therapist and Pilates instructor Jessica Valant, who emphasizes that this network of joints, tendons, ligaments, and synovial fluid needs to work well together for optimal mobility.
The problem is, many of us lose collagen – the same substance that affects hair growth and skin wrinkles – from around 30 years old. Without regular exercise, our muscles weaken, putting extra pressure on our joints. Overlooked areas like the rotator cuff and postural muscles supporting the spine and neck can also become vulnerable.
So how do we know if it's time to prioritize mobility exercises? Dr Tanaka warns that aching joints or muscle stiffness without initial exertion can be a sign of limited hip or pelvic mobility, while achy knees after standing for long periods may indicate weak quadriceps. More acute pain, such as swollen or painful joints after participating in sports, is another warning sign.
Instead of following social media challenges like standing up from a seated position without using your hands, try simple exercises like sitting and standing without assistance or standing on one foot. Tai Chi and yoga are also excellent for mobility training, says Dr Tanaka.
Incorporating body-weight exercises into your daily routine can be just as effective, suggests Dr Corey Simon at Duke University School of Medicine. Try adding hourly walks to your day, chair sits to work the quads, hamstrings, calves, and glutes, or push-ups against a wall or countertop to mobilize your shoulders.
For those who are sedentary, simply starting with short walks every day can be the lowest barrier to entry, says Valant. Adding 10 minutes of mobility training to your exercise routine can also make a significant difference. Basic hip movements like lying on your side and lifting your top leg or squeezing your knees toward your chest can start the process.
While results may take four weeks, maintaining mobility exercises is not something that changes overnight – but with consistent effort, you'll begin to see improvements over time.
. Think we've been sold a bill of goods when it comes to exercise being the silver bullet for overall health and wellbeing? 
I mean, sure, mobility exercises are great and all, but what about just living an active lifestyle? 
Do we really need to be signing up for yoga classes or joining Pilates studios to get our daily dose of movement? 
I think it's time to rethink the idea that we need some kind of formal exercise program to stay healthy. How about just getting outside and being active with your kids, playing with your pets, or doing a load of laundry without assistance? 
Those things can get the blood pumping and loosen up those joints too! 
. With everyone stuck on their screens all day, I think we're forgetting to move around enough 
. Even small changes like taking a short walk during lunch or doing some chair squats at home can make a big difference 
. And honestly, I think we're selling ourselves short by not prioritizing our mobility from the get-go 
. Our bodies are capable of so much more than we give them credit for 
.
i was so worried about my knees after a long hike last month 
and now i'm doing daily chair sits at work 
it's literally made all the difference! Dr Tanaka's right, motion is lotion 
, we gotta prioritize our joints or else we'll be dealing with chronic pain later. and yeah, tai chi and yoga are awesome for flexibility 
but honestly, even just taking a 10 minute walk every hour can help 
... give us a break! 
. It's just about getting up from the couch without using your hands or taking a short walk around the block every now and then 
.
. Like, have you seen those Pilates videos with all the fancy poses? 
) and find something that works for you 
️. For me, it's been super beneficial, and I'm now more aware of my body's limits, so I don't overdo it 
. It's like, we get so caught up in our daily routines and forget about taking care of ourselves, especially when it comes to our bodies. It's amazing how much of a difference mobility exercises can make - I mean, who wouldn't want to reduce their risk of cancer, heart disease, and depression? 
. It's crazy to think that just by exercising regularly, we can actually strengthen our muscles and joints and prevent all this pain and stiffness from setting in.
. So, thanks for the reminder! 
I'm really worried about people getting older and losing their mobility... like, what's going to happen to us when we can't even walk without holding onto the wall 
It would be great if healthcare professionals could give more personalized advice on how to stay mobile without feeling like it's too much... what if you have injuries or chronic pain and still want to exercise 
but honestly, i think exercise should be more chill 
like, u can start with just 5 min a day, idk, maybe even less 
like, yeah, that might be a good way to start, but also, don't forget about the exercises that u can do at home, like push-ups against a wall or somethin' 
and I think we're all good as long as our joints don't start acting up too much 
. I mean, exercise is just a fad, right? Everyone's always going on about how it'll save you from cancer and heart disease, but what's the harm in sitting around watching Netflix all day? 
I'm not saying it can't hurt your joints or whatever, but like, I've been sitting around for years and I'm still alive 
. And honestly, I think we should be more worried about our mental health than our physical fitness 
. There's so much pressure to be active and healthy that it's just not sustainable. We need to take a break from all the wellness talk and just enjoy life, you know? 
. We need to take care of our bodies, especially as we age 
.
. And what's up with all these experts saying the same thing? Shouldn't they at least have some personal anecdotes about how mobility exercises changed their life? 
According to a study by the World Health Organization, 80% of disability-related healthcare costs can be attributed to physical inactivity. 
Here are some stats that'll make u wanna jump up and do some squats: 
Regular exercise has also been linked to improved mental health, reduced stress levels, and even longer lifespan. 
. I'm not buyin' into all the exercise hype though... what's the point if you're just gonna end up with injuries or burnout? 
. Maybe just doing some basic movements like lifting my legs or squeezing my knees might help?