How do you maintain your mobility as you age?
Your ‘mobility’ describes your ability to move freely and independently. But this can become harder as we get older. Here I discuss how your mobility can change with age and suggest ways you can manage and prevent mobility problems.
How can your mobility change as you get older?
Being able to move freely and with ease is essential for leading an independent life. But our mobility can be at risk of declining as we age.
Research suggests that as we get older, we’re more likely to experience:
- decreased muscle power and strength
- a change in posture
- chronic illnesses that can affect movement
- reduced oxygen consumption
- poorer balance leading to falls
Research shows a natural decrease in muscle force and strength as we age. This can make it harder to do activities such as lifting things or walking up stairs.
Chronic diseases affecting the musculoskeletal system (such as osteoarthritis), or cardiovascular systems (such as peripheral arterial disease), can also lead to losses of muscle mass and power.
A reduced rate of oxygen consumption can make it harder to breathe properly when moving your body and using energy. In this case, someone might avoid strenuous movement or exercise. Poor health and fear of injury are also common causes of inactivity amongst older people. But a lack of exercise can make movement restrictions worse.
It’s important to maintain your mobility for as long as possible, to avoid becoming inactive. Inactivity can increase your risk of health conditions, such as heart disease and stroke. Mobility problems can also develop into long-term disability.
What are 5 ways to maintain your mobility as you get older?
Changes in mobility can be an inevitable part of ageing, but there are things you can do to decrease your risk of mobility problems.
Here are my five tips to maintain your mobility and independence as you get older.
1. Be physically active
Evidence shows that the best way to maintain your ability to move around freely is through exercise. Physical activity improves muscle strength, bone density, posture, and endurance – which all contribute to good mobility.
Government guidelines suggest that older adults should do around 150 minutes of exercise per week to experience health benefits. This should involve low impact activity that’s moderate intensity, to prevent muscle or joint injury. If you’re not used to doing exercise, start slowly with a casual walk and increase your activity levels gradually. Any exercise is better than none!
2. Do strength training
Strength training can be an effective way to increase your muscle strength and tone. It also helps with balance and posture, which can prevent future falls or injuries. Evidence suggests that adding resistance (strength) training to aerobic activity (cardio) is the best form of exercise to maintain your mobility in older age.
3. Maintain a healthy weight
Maintaining a healthy weight can reduce your risk of diseases that could affect your mobility, such as osteoarthritis. You can stay at a healthy weight by doing regular exercise and eating a balanced diet.
4. Stop smoking
If you smoke tobacco, you may be at a higher risk for developing cardiovascular diseases, such as peripheral arterial disease (PAD). This can affect your breathing and ability to exercise normally, making it harder for you to stay healthy and maintain good mobility.
There are many ways to quit smoking. If you’re unsure where to start, speak with a GP who can advise you.
5. Visit your GP
Speak to your GP if you’re experiencing any of the following symptoms:
- muscle or joint stiffness or pain
- difficulties or restrictions with movement
- muscle weakness
- poor balance or coordination
There could be several causes for any of these symptoms. But its best to get these checked out by a doctor. These symptoms may affect your mobility or be early signs of musculoskeletal problems.
There are certain tests your doctor can do to check how well you can move and assess your muscle strength. These will include simple stretches and movements that can indicate any potential mobility problems.
These tests are also part of the routine health checks you should be getting as you get older, so make sure to attend these.
Are you aged over 65 and wondering about your health and wellbeing? Bupa's Mature Health assessment gives an insight into your current health, as well future health risks for conditions such as heart disease, diabetes and certain types of cancer. We also offer a year of ongoing support, with nurses on hand all day every day with our Anytime HealthLine to help you meet your health goals.
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Sources Sources
- Grimmer M, Reiner & Walsh CJ. Et al. Mobility related physical and functional losses due to aging and disease - a motivation for lower limb exoskeletons. J NeuroEngineering Rehabil 16, 2 (2019). https://doi.org/10.1186/s12984-018-0458-8
- Bhutta SM, Alghoula F & Berim I. Treasure Island (FL): StatPearls Publishing; 2024 Jan
- One step at a time. Age UK. Ageuk.org.uk, published 2019
- Strength training. Physiopedia. Physio-pedia.com, accessed 30 October 2024
- Mcleod JC, Stokes T, Phillips SM. Resistance exercise training as a primary countermeasure to age-related chronic disease. Frontiers in physiology. 2019 Jun 6;10:645. https://doi.org/10.3389/fphys.2019.00645
- How to reduce your risk of arthritis. Arthritis Foundation. Arthritis.org, published May 2021
- How can I keep a healthy weight? Cancer Research UK. Cancerresearchuk.org, reviewed February 2023
- Prevention and treatment of PAD. Heart.org, reviewed October 2024
- Physical inactivity. British Heart Foundation. Bhf.org.uk, accessed 30 October 2024
- Introduction to symptoms of musculoskeletal disorders. MSD manual. Msdmanuals.com, revised February 2023
- Vilella RC & Reddivari AKR. Musculoskeletal Examination. Treasure Island (FL): StatPearls Publishing; 2024 Jan. Updated September 2023
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