You've probably heard the saying "You're only as old as you feel," and while there are some inescapable realities of aging, it's true that the easier it is for you to move and stay active, the younger you may feel. No matter what your fitness or mobility level currently is, there's always some place you can start. Try one of these five exercises to see which one seems to help the most — and just as importantly, which ones you enjoy. Don't forget to check with your health care provider before you start any new exercise program.
Maintaining and improving your mobility is about feeling good in your body and being able to move independently, and few things are as basic as walking. Starting with just a few minutes a day — even if it's just walking laps around your assisted living apartment or marching in place while holding a chair for balance — can help you build endurance. Walking also gets major joints moving, like your hips, and is low-impact if you've had knee replacement surgeries or struggle with pain. Build up how long you're able to walk slowly over time, and if you feel up to a challenge, you could try walking outside where there are some small hills.
When you're walking, concentrate on good form. Stand up straight and try to keep your eyes focused forward (instead of looking down at the ground). Maintain a pace that feels good, shooting for a speed that lets you still easily maintain a conversation with a friend. Be careful to keep your feet pointed forward so you don't stress your joints, and swing your arms to help with mobility in the upper thoracic spine.
Spending time in the water is great for mobility because it takes the pressure off your joints and can make many movements more accessible for those who struggle with arthritis or other mobility challenges. While swimming laps is a great workout, you don't have to don a swim cap and goggles to get the mobility advantages the water can offer. Pool walking can help you stay supported and make it even more low-impact but still provide some resistance for a challenge. You can also take advantage of water aerobics classes at the local YMCA. These can include easy stretching in the shallow end or deep water classes where you wear a belt that keeps you afloat while you move. Look for classes marketed to those with arthritis, as these may have a warmer water temperature, which can help if you're sensitive to the cold.
Being flexible and feeling strong and confident in your body is a big part of staying mobile, and yoga helps with both. If you think of contortionist-style poses or a single slender body type when you think of yoga, think again. Today's yoga is accessible, and there are options for all fitness and mobility levels, including chair yoga and even bed yoga. Yoga is all about doing what you can with what your body has that day. It also focuses a lot on your breathing during each pose, which means if you can inhale and exhale, you can do yoga.
There are free yoga videos you can watch and follow along with on YouTube, as well as plenty of websites that offer classes for a paid subscription. The local YMCA may offer chair yoga or traditional yoga classes. It's usually best to start slowly with just one session per week or very short sessions of just 10 to 15 minutes a few times a week and build up as your body allows.
Tai chi is a great all-around, low-impact exercise, but it's also great for working on your mobility. Like yoga, tai chi focuses on your breathing and is accessible for all fitness levels. During tai chi, you work on making controlled, gentle movements in line with your breathing. You can go as slow as you need to and practice for just a few minutes at a time. Tai chi also offers the bonus of helping regulate your nervous system and reduce stress levels. Consider asking a neighbor or two at Bethesda Gardens Loveland to join you!
Balance is one of those things that degrades if you don't intentionally work to maintain it, and having good balance can help you more confidently navigate steps and make you more resistant to falls. You don't need fancy equipment or any props to practice your balance; you can do it right in your assisted living apartment at any time. Easy exercises are to practice standing on one leg (holding on to a piece of furniture or a counter for balance if needed) or to practice tapping one leg to the front, side and back while you balance on the other.
