Loss of mobility is a major concern that comes with aging. It can increase risk of injury from falls, and make it more difficult to socialize, live alone and perform a range of activities independently. Decreased mobility can also mean higher rates of disease, disability and hospitalizations, as well as poorer quality of life, according to the National Institute on Aging.
Thankfully, there are exercises you can perform to stave off mobility loss, experts say.
Trainer Tip of the Day: Incorporate a Mobility Routine Into Your Day
To keep your body moving freely long term, make room for the three types of mobility exercises — dynamic movement, static stretches and fu…
Loss of mobility is a major concern that comes with aging. It can increase risk of injury from falls, and make it more difficult to socialize, live alone and perform a range of activities independently. Decreased mobility can also mean higher rates of disease, disability and hospitalizations, as well as poorer quality of life, according to the National Institute on Aging.
Thankfully, there are exercises you can perform to stave off mobility loss, experts say.
Trainer Tip of the Day: Incorporate a Mobility Routine Into Your Day
To keep your body moving freely long term, make room for the three types of mobility exercises — dynamic movement, static stretches and functional moves — in daily your schedule.
Start TODAY trainer Danielle Gray recommends the following daily mobility routine:
- 1-2 minutes hip openers (CARs)
- 1-2 minutes shoulder mobility (overhead range of motion)
- 1-2 minutes cat cow or gentle backbends (focus on mid-back bending)
Why It Matters
“Mobility work keeps your joints happy and reduces stiffness,” Gray previously wrote for TODAY.com. “It’s especially important if you sit a lot during the day. It improves posture, reduces aches in the low back, hips and shoulders and helps you move more confidently with quicker reflexes.”
You’ll also see the benefits during your workouts, she adds. You’ll find it easier to up the intensity when you’re walking and strength training, allowing you to walk farther and lift heavier.
How to Get Started
Try the above routine recommended by Gray daily and see if you notice any improvements in your workouts and day-to-day movement.
But don’t stress, says Gray, if you miss a session or two, as “consistency matters more than perfection.” Keeping your body as strong and resilient as you can is the primary goal.
Some other mobility exercises you can try include:
- Low back: seated butterfly rotations, standing back rounders and seated back rounders
- Hips: hip airplanes, diagonal lunge rocks and Captain Morgan holds
- Shoulders and neck: yoga block upper back openers, cobra lifts, chin tucks and standing candy cane bends
For even more mobility exercises with featuring Gray and other best-in-class trainers, download the Start TODAY app.
TODAY’s Expert Tip of the Day* *series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.