How To Improve Your Mobility As You Get Older

There are certain things you never really think about when you’re younger.

Getting out of a chair.

Putting your socks on.

Turning around to see what’s behind you.

Getting down on the floor.

Climbing into the car.

Reaching into a cupboard.

Walking down the stairs without even thinking about it.

You just do them.

Then, somewhere along the way, you start noticing things.

Your hips feel a little stiff when you get out of bed.

Your knees aren’t quite as happy as they used to be.

You turn your whole body because turning your neck doesn’t feel as easy.

Getting down onto the floor is no longer something you do without thinking.

And getting back up?

That’s when you really start wondering where the years went.

None of this necessarily means there’s anything seriously wrong.

Getting older changes your body.

That’s normal.

But here’s something that’s easy to forget.

You don’t have to simply accept becoming less mobile because you’re getting older.

You can do something about it.

You can keep moving.

You can keep your muscles strong.

You can work on your balance.

You can maintain your flexibility.

And you can pay attention when certain movements start becoming harder.

Because mobility isn’t really about being able to do impressive stretches or put your leg behind your head.

It’s much more ordinary than that.

It’s being able to get dressed without struggling.

Get out of the car.

Climb the stairs.

Pick something up.

Walk somewhere.

Get down on the floor.

And get back up again.

In other words, mobility is about being able to get on with your life.

In Summary

Improving your mobility as you get older isn’t about becoming incredibly flexible.

It’s about keeping your body moving well enough to handle everyday life.

That means looking after your strength, balance, flexibility and general movement.

Walking helps.

Strength training helps.

Balance exercises help.

Gentle mobility work can help.

And perhaps one of the simplest things you can do is just stop spending quite so much of your day sitting still.

Mobility and flexibility aren’t exactly the same thing.

You can stretch well and still struggle to get out of a chair if you don’t have the strength to control the movement.

Likewise, you can be strong but feel stiff because you rarely move your joints through much range.

Your body needs a mixture of things.

But you don’t need to turn mobility into another job.

The goal is simply to keep your body useful.

Useful enough to move around.

Useful enough to stay independent.

Useful enough to keep doing the things you actually enjoy.

Your Body Likes Movement

This sounds almost too obvious.

But it’s worth remembering.

Your body is built to move.

Yet modern life makes it remarkably easy to spend most of the day doing the opposite.

You sit at your desk.

Then you sit in the car.

You sit down for lunch.

You sit on the sofa.

You watch television.

You go to bed.

And before you know it, you’ve spent ten hours barely changing position.

There’s nothing wrong with sitting down.

The problem is when sitting becomes the default position for most of your waking day.

Your body gets used to it.

Then you stand up and wonder why your hips feel stiff.

Or why your back takes a few seconds to straighten.

Or why the first few steps after sitting for an hour feel awkward.

You don’t necessarily need a complicated mobility programme to start changing that.

Get up more often.

Walk around the house.

Go outside.

Take the stairs when appropriate.

Do some gardening.

Walk to the shop.

Make yourself a drink and stand up while you’re waiting for it.

None of this feels like a workout.

That’s the point.

Sometimes the best thing you can do for your mobility is simply move more often.

Don’t Wait Until Something Becomes A Problem

A lot of people only start thinking about mobility when they’ve already lost some.

They notice they can’t squat as comfortably.

Their shoes have become harder to put on.

They need their hands to help them out of a chair.

They don’t like getting down on the floor anymore.

Or they feel stiff after sitting for too long.

It’s tempting to shrug and think:

“Well, I suppose that’s getting older.”

Maybe part of it is.

But it’s still worth paying attention to.

Your body gives you little warnings long before something becomes a major limitation.

You don’t have to panic every time something feels different.

But you shouldn’t ignore everything either.

If a movement is becoming noticeably harder, ask yourself why.

Have you stopped exercising?

Are you sitting more?

Have you become weaker?

Have you been carrying an old injury?

Are you simply not using your body in the ways you used to?

Sometimes the answer is surprisingly simple.

What you stop using, you can gradually become less comfortable using.

That’s why it’s worth doing something while the problem is still small.

Your Hips Deserve More Attention

Most of us don’t think about our hips very much.

Until they start complaining.

Your hips are involved in almost everything you do.

Walking.

Climbing stairs.

Getting into the car.

Standing up.

Bending down.

Turning.

Getting out of bed.

Even getting dressed.

And yet most of us spend a large part of the day with our hips bent at roughly the same angle, sitting in a chair.

Then we stand up and expect them to suddenly work perfectly.

Sometimes they do.

Sometimes they don’t.

Regular movement can help you maintain the range of motion you actually use in everyday life.

Walking is useful.

Standing up and sitting down regularly is useful.

Controlled leg movements can help.

Strength training can help too.

You don’t need to force your hips into extreme stretches.

You don’t need to become a yoga expert.

You just need to keep using them.

Don’t Forget Your Ankles

Here’s another one that’s easy to overlook.

Your ankles.

Nobody talks much about ankle mobility until their ankles aren’t doing what they should.

But think about what your ankles help you do.

Walk.

Climb stairs.

Go downhill.

Step off a kerb.

Walk across grass.

Stand on uneven ground.

Keep your balance.

If your ankles become stiff, other parts of your body may have to compensate.

You might notice it when walking downstairs.

Or when you’re on uneven ground.

Or when you’re trying to balance.

You can keep things moving with simple ankle movements and exercises such as controlled calf raises.

You don’t need a special ankle workout.

Just remember that good mobility isn’t only about your hips and knees.

Your body works as a system.

Your feet, ankles, knees, hips and spine all have a part to play.

Strength Is Part Of Mobility

This is one of the biggest things people get wrong.

They hear the word mobility and immediately think about stretching.

Stretching has its place.

But strength matters too.

Imagine sitting in a low chair.

You might have enough flexibility to get into that position.

But if your legs aren’t strong enough to get you back up, flexibility isn’t going to solve the problem.

The same applies to stairs.

Getting off the floor.

Getting out of the car.

Carrying shopping.

Standing on one leg.

Picking something up.

Movement isn’t simply about how far your joints can move.

It’s also about whether you have the strength and control to use that movement.

That’s why strength training belongs in any sensible approach to mobility.

And it doesn’t have to involve enormous weights.

Sit-to-stands.

Step-ups.

Squats.

Calf raises.

Resistance bands.

Weights.

Simple exercises can give your muscles a reason to stay strong.

The National Institute on Aging notes that strength exercises can help improve physical function and make everyday activities such as getting out of a chair, climbing stairs and carrying groceries easier.

That’s the kind of strength that matters after 50.

Not how much you can lift in a gym.

How easily you can live your life.

Balance Matters More Than You Think

You can be reasonably strong.

You can be reasonably flexible.

And still feel unsteady.

Balance is part of mobility because your body has to constantly adjust while you’re moving.

Think about walking across an uneven pavement.

Stepping off a kerb.

Getting out of the shower.

Walking downstairs.

Standing up quickly.

Carrying something while you’re walking.

Your body is making tiny adjustments all the time.

Most of the time you don’t notice.

Until your balance isn’t quite what it used to be.

That’s why it’s worth giving it some attention.

You might practise standing on one leg while holding onto something stable.

You might try controlled sit-to-stands.

You might walk heel-to-toe.

Stretching Helps — But Don’t Make It The Whole Plan

There’s nothing wrong with stretching.

If you’re stiff, gentle stretching can be useful.

But you don’t need to spend half your life trying to touch your toes.

And you certainly don’t need to believe that a painful stretch is somehow a better stretch.

Mobility isn’t about forcing your body into positions it doesn’t want to be in.

It’s about being able to move through useful ranges with control.

A few minutes of gentle stretching may help.

Especially if there are areas that regularly feel tight.

But think of stretching as one part of the picture.

Move.

Strengthen.

Balance.

Stretch.

Walk.

Then get on with your day.

You don’t need to turn mobility into another fitness obsession.

Don’t Blame Everything On Age

This is probably worth saying because men are very good at accepting things they don’t necessarily have to accept.

You start feeling stiff.

You find stairs harder.

Getting off the floor isn’t as easy.

And you think:

“Well, I’m getting older.”

Perhaps.

But age isn’t the only thing happening.

How much you move matters.

How much time you spend sitting matters.

Your strength matters.

Previous injuries matter.

Your general health matters.

Your weight and fitness can matter too.

Two men can be exactly the same age and have very different levels of mobility.

One might still be gardening, travelling, walking, climbing stairs and getting down on the floor without giving it much thought.

Another might have gradually stopped doing those things because they became uncomfortable.

Getting older is part of the picture. It isn’t necessarily the whole picture.

Your Legs Are Doing A Lot Of Work

Your legs probably do more for you than you realise.

They get you out of bed.

They carry you around the house.

They take you up stairs.

They help you stand.

They help you sit.

They keep you balanced.

They carry you through the day.

So when your legs become weaker, your mobility tends to suffer too.

This is why lower-body strength becomes increasingly important as you get older.

You don’t need to train like a bodybuilder.

You just need to give your legs some regular work.

Sit-to-stands are a good example.

Stand up from a chair.

Sit down slowly.

Repeat.

Simple.

But directly connected to something you actually do every day.

You can add step-ups, squats or calf raises if they’re appropriate for you.

Start at a level you can handle.

Build slowly.

And leave your ego out of it.

There is nothing impressive about getting injured because you wouldn’t let yourself start small.

Walking Still Has A Place

Walking is one of the easiest ways to keep your body practising movement.

You’re using your feet.

Your ankles.

Your knees.

Your hips.

Your balance.

And your cardiovascular system.

You’re also constantly adjusting to what’s around you.

A slope.

A kerb.

A change in surface.

A turn.

A set of stairs.

Another person walking towards you.

That’s all part of moving through the real world.

And that’s why walking is so useful.

It doesn’t have to feel like exercise.

You can walk to the shops.

Walk after dinner.

Walk because you need some fresh air.

Walk with your partner.

Walk while listening to something.

Or simply walk because you’ve been indoors too long.

The more comfortable you are moving through the world, the less likely your world is to become smaller.

Get Down On The Floor Sometimes

This might sound like an odd suggestion.

But think about how often you used to get down on the floor when you were younger.

Playing with your children.

Fixing something.

Getting something from a low cupboard.

Sitting around.

Stretching.

You probably didn’t think twice about it.

Then chairs became the default.

The floor became somewhere you didn’t really go.

And eventually getting down there started to feel like a serious undertaking.

You don’t need to start spending your evenings sitting cross-legged on the floor.

But being able to get down and back up is a useful ability to keep.

If it’s currently difficult or unsafe, don’t force it.

Work on the movements that are suitable for you.

But don’t automatically decide that losing everyday movement is simply part of ageing.

Sometimes it’s just something you stopped practising.

Notice How You Get Out Of A Chair

Here’s a very ordinary movement that’s worth paying attention to.

Stand up from a chair.

Do you simply get up?

Or do you rock forward several times?

Push hard with your hands?

Feel unsteady once you’re standing?

Again, this isn’t some medical test.

It’s just an everyday example of how your body can give you useful information.

If something that used to be easy has become difficult, notice it.

Maybe your legs need more strength.

Maybe you’ve become less active.

Maybe an old injury is affecting you.

Maybe there’s something you should discuss with a healthcare professional.

The important thing is not to pretend you haven’t noticed.

Your body is giving you information. Pay attention to it.

Don’t Sit For Hours And Expect Your Body To Feel Great

This might be one of the easiest changes you can make.

If you’ve been sitting for a long time, get up.

Walk around the house.

Make a coffee.

Go outside.

Stretch gently.

Do a few sit-to-stands.

You don’t need to turn every break into a workout.

You’re simply changing position.

Giving your body a reason to move again.

The problem isn’t sitting down.

The problem is sitting for hours, then expecting your body to immediately feel loose and capable when you finally ask it to move.

Get into the habit of moving throughout the day.

A few minutes here.

A few minutes there.

Small amounts of movement are still movement.

Your Mobility Doesn’t Need To Be Perfect

This is where men can sometimes make things harder than they need to be.

We turn everything into a test.

How far can I stretch?

How many squats can I do?

Can I touch my toes?

How long can I balance on one leg?

But that’s not really what mobility is about.

You don’t need to become the most flexible man in the room.

You need to be able to move well enough for your life.

Get in and out of your car.

Climb stairs.

Carry your shopping.

Reach something on a shelf.

Put your socks on.

Bend down.

Get out of a chair.

Walk around a new city.

Enjoy a day out.

Mobility is functional.

It’s about what your body lets you do.

Don’t Ignore Pain That Keeps Coming Back

There’s a difference between challenging your body and ignoring a problem.

You might feel your muscles working after exercise.

You might be a little stiff after doing something you haven’t done for a while.

That’s one thing.

Persistent pain is another.

So is swelling.

Significant instability.

Repeated falls.

Unexplained weakness.

Or a movement that suddenly becomes difficult.

Don’t automatically put those things down to getting older.

If something is worrying you, keeps returning or is getting worse, get it checked.

And if you’ve already got an injury or health condition, you may need to adapt the way you exercise.

There is no prize for pushing through something that needs proper attention.

Make Mobility Part Of Your Normal Week

You don’t need a special “mobility day.”

In fact, that can make something quite simple feel unnecessarily complicated.

Instead, spread movement through your week.

Walk regularly.

Do some strength training.

Work on your balance.

Move your joints through comfortable ranges.

Get up from your chair regularly.

Take the stairs when appropriate.

Do some gardening.

Carry your shopping.

Play with the grandchildren.

Go outside.

Use your body.

The more normal movement becomes, the less you have to think about it.

And that’s probably what you want.

You don’t want mobility to become another task on your to-do list.

You want movement to remain part of your normal life.

You Don’t Need To Become A Yoga Person

There’s nothing wrong with yoga.

Or Pilates.

Or tai chi.

If you enjoy those things, great.

But you don’t need to join a class before you can start looking after your mobility.

There is plenty you can do at home.

A few gentle movements in the morning.

Some sit-to-stands.

A few calf raises while you’re waiting for the kettle.

A short walk after dinner.

Some simple balance work while holding onto something stable.

That’s enough to start.

You don’t need to become the sort of person who spends an hour every morning performing complicated stretches.

Mobility should support your life, not take it over.

Good Mobility Makes Everyday Life Easier

This is the funny thing about mobility.

You don’t really notice good mobility.

You notice when it starts disappearing.

When putting your socks on becomes awkward.

When stairs become harder.

When getting out of the car takes longer.

When you start avoiding the floor.

When reaching for something becomes difficult.

When you stop going somewhere because you know there’ll be too much walking.

That’s when you realise how valuable easy movement actually is.

And that’s why mobility deserves some attention.

Not because you need to become exceptionally fit.

Not because you need to stay young.

But because everyday life is simply easier when your body cooperates with you.

After 50, that’s a pretty good goal.

Your 50s Are A Good Time To Work On It

Maybe you’re already pretty mobile.

Good.

Then your job is mainly to protect what you’ve got.

Maybe you’re stiff.

That’s okay.

Start where you are.

Maybe you’ve spent the last ten years barely exercising.

You can still start.

Maybe you’ve got an old injury.

Get the right advice and work around it.

The important thing is not to look at your body today and decide:

“This is just how things are now.”

Bodies change.

But they also respond to what you ask of them.

Regular physical activity can help maintain physical function, and it’s never too late to become more active.

You don’t have to transform yourself.

Even becoming a little stronger, a little steadier and a little more comfortable moving can make a surprising difference.

Think About The Life You Want To Keep Living

This is probably the most useful question you can ask about mobility.

Not:

“How flexible should I be?”

But:

“What do I want to keep being able to do?”

Travel?

Walk around cities?

Go hiking?

Play golf?

Garden?

Play with your grandchildren?

Carry your luggage?

Walk along the beach?

Climb the stairs?

Get out of a chair easily?

Keep doing things around the house?

Those are the things your mobility is really protecting.

You’re not moving your body simply for the sake of moving your body.

You’re keeping your options open.

Mobility Is Really About Freedom

When you think about it, most of this comes back to one word.

Freedom.

The freedom to get around without constantly thinking about your body.

The freedom to say yes to a day out.

The freedom to travel.

The freedom to walk somewhere because you want to.

The freedom to climb the stairs.

The freedom to get down on the floor and get back up.

The freedom to carry your own bags.

Nobody gets through life without physical limitations.

That’s not the goal.

The goal is to keep as much choice as you reasonably can.

Because when movement becomes difficult, life can start becoming smaller.

Sometimes very gradually.

You stop doing one thing.

Then another.

And eventually you realise you’ve built your life around what your body can no longer comfortably do.

Looking after your mobility is one way of pushing back against that.

You Don’t Have To Fix Everything At Once

If you’ve realised you’re getting stiffer, don’t respond by creating a ridiculous list of things you’re going to change next Monday.

Stretch every morning.

Join a gym.

Start yoga.

Walk five miles.

Lose weight.

Lift weights.

Work on your balance.

Change your diet.

Sleep perfectly.

Do all of it.

You’ll probably last about two weeks.

Pick a few things instead.

Walk regularly.

Do some simple lower-body strength work.

Get up more often during the day.

Spend a few minutes moving your joints.

Work on your balance.

Then see how you feel.

Build from there.

A simple routine that becomes part of your life is worth far more than a perfect routine you abandon after a month.

Final Thoughts

Mobility isn’t about staying young.

It’s about staying able.

Able to bend down.

Reach.

Turn.

Walk.

Climb.

Carry.

Stand.

Sit.

Get up.

Get down.

Travel.

Explore.

And keep doing the ordinary things that make your life yours.

Your body will change as you get older.

Of course it will.

But you don’t have to make things harder by becoming less active than you need to be.

Keep walking.

Keep your muscles strong.

Work on your balance.

Move your joints.

Stretch when it helps.

Get up from the chair.

Don’t spend the whole day sitting.

And pay attention when something starts becoming noticeably harder.

You don’t need perfect mobility.

You need enough mobility to keep living the life you want.

Because that’s what this is really about.

Not touching your toes.

Not performing impressive stretches.

Not trying to move like you’re 25.

It’s about keeping your physical world as open as possible for as long as possible.

You still have places to go.

Things to do.

People to see.

Experiences to have.

So look after the body that’s going to take you there.

Keep moving.

Keep yourself capable.

And don’t let getting older make your world smaller than it needs to be.

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