How to maintain and improve your mobility as you age
Maintaining mobility is crucial as we age. It allows us to remain independent, perform daily activities, and enjoy a high quality of life, for longer.
However, ageing can present various challenges to our mobility, such as decreased muscle strength, joint stiffness, and balance issues. Here are some effective strategies to help you maintain your mobility as you age.
Regular Exercise
Engaging in regular exercise is vital for preserving mobility and overall health. It helps improve strength, flexibility, cardiovascular fitness, and balance. By incorporating different types of exercises into your routine, you can target various aspects of mobility.
Joining classes is a great way to work toward improving your mobility, participating with others who have similar levels of ability, and goals helps to motivate you to keep going. That’s where online classes can be a great way to get started. There are over 20 different types of exercise classes to join online at Goldster, the online health and wellness platform designed for the over 50s.
Live classes run daily, so you can join a drop-in class, or join a programme to take the guesswork out of your workouts. The programmes are streamed live and are put together by their expert instructors. They repeat every 6 weeks or so, but you can also play recordings of classes in the on-demand section of the site, so you can get started any time and adapt them to your own schedule.
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Join Goldsters live classes for just £3pm for 3 months!
Strength training, such as weightlifting or resistance exercises, helps build and maintain muscle mass. Cardiovascular exercises, like brisk walking or swimming, enhance heart health and improve endurance. Flexibility and balance exercises, such as yoga or tai chi, promote joint flexibility and stability.
Setting achievable goals is important when starting or modifying an exercise programme. Begin with realistic targets and gradually increase intensity or duration over time. Consistency is key, so find enjoyable activities and incorporate exercise into your daily routine. Remember to consult with a healthcare professional before starting any new exercise programme.
Proper Nutrition
Maintaining a healthy diet plays a significant role in supporting mobility. Consuming essential nutrients can support muscle, bone, and joint health.
Protein is crucial for muscle health and repair. Including lean meats, fish, poultry, eggs, legumes, and dairy products in your diet ensures an adequate protein intake.
Try Goldsters nutrition classes for insight and helpful tips about how to tailor your diet to improve your health. Nutrition classes run weekly, and the recipes featured are streamed live in a cook-along class at the weekends.
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Join Goldsters live classes for just £3pm for 3 months!
Calcium and vitamin D are essential for maintaining strong bones. Dairy products, leafy green vegetables, and fortified foods can provide these nutrients.
Omega-3 fatty acids have anti-inflammatory properties that benefit joint health. Sources include fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.
Managing Chronic Conditions
Certain chronic conditions can impact mobility as we age. Understanding and effectively managing these conditions is essential for maintaining mobility and minimizing their impact.
Arthritis, a common condition, causes joint inflammation and pain. Regular medical management, including medication, physical therapy, and lifestyle modifications, can help alleviate symptoms and maintain joint function.
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Osteoporosis, a condition characterized by weakened bones, increases the risk of fractures. Adequate calcium and vitamin D intake, along with weight-bearing exercises, are essential for bone health.
Diabetes can affect nerves and blood flow, leading to complications such as neuropathy or reduced circulation. Managing blood sugar levels through medication, a balanced diet, and regular exercise is crucial for maintaining overall health and mobility.
Regular Stretching and Flexibility Exercises
Incorporating regular stretching and flexibility exercises into your routine provides numerous benefits for mobility. Stretching helps improve muscle flexibility, joint range of motion, and overall mobility.
Simple stretches targeting different muscle groups can be performed at home or with the guidance of a physical therapist. Upper body stretches, such as shoulder rolls or chest stretches, improve flexibility in the arms and shoulders. Lower body stretches, like hamstring stretches or calf stretches, promote flexibility in the legs and hips.
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Join Goldsters live classes for just £3pm for 3 months!
To make stretching a habit, consider integrating it into your daily routine. For example, perform stretches after waking up or before bedtime. Stretching can also be incorporated as a part of warm-up and cool-down routines before and after exercise sessions.
Regular Check-ups and Preventive Care
Regular check-ups and preventive care are essential for maintaining mobility and detecting any potential health issues early on.
Scheduled screenings and tests, such as bone density scans to assess osteoporosis risk or vision and hearing tests, can help identify any problems that may affect mobility. Following up with healthcare professionals and adhering to their recommendations for treatment and lifestyle modifications is crucial for maintaining overall health and mobility.
Maintaining mobility as you age is key to living a fulfilling and active life. By incorporating regular exercise, proper nutrition, weight management strategies, and flexibility exercises into your routine, you can support muscle strength, joint health, and overall mobility.
Special offer
With the amount of classes available to join on Goldster, you can learn how to improve your diet, mobility, flexibility and much more. Silversurfers can get 3 months membership for just £3 per month. Click here to register.
