Many factors can impact your mobility, including your age, an injury, genetics, or a past surgery, but there are steps you can take to improve your mobility.
Most people don’t spend much time thinking about how much their bodies do every day–from climbing stairs to picking things up off the floor–until it becomes difficult, due to an injury, a health problem, or aging.
As Veterans age or experience an injury, mobility can become more challenging. But studies show, mobility is important for a number of reasons, including safety, improved mental and physical health, decreased chronic pain, and more.
Learn more about mobility, why it matters, and the resources available to help you improve yours.
What Is Mobility?
According to Harvard Medical School, mobility refers to the ability to move freely and easily through your daily activities without pain or strain. It encompasses all the skills you need to live, such as flexibility, range of motion, strength, coordination, physical stamina, and balance.
It is the foundation for living a healthy and independent life and can include activities like:
- Going up and down the stairs
- Picking up your kids or grandkids
- Putting a box on a high shelf
- Stepping over a puddle or down off a curb
- Getting in and out of a car
- Carrying groceries
Why Is Mobility Important?
Maintaining good mobility has several health benefits, including:
- Stronger muscles
- Steadier balance
- Fewer aches and pains
- Better vascular health
- Better athletic performance
Maybe most importantly, good mobility can help keep you safe and independent. Studies by the National Institute on Aging show older adults who lose their mobility are less likely to remain living at home; have higher rates of disease, disability, hospitalization and death; and have a lower quality of life.
How Can I Improve My Mobility?
Many factors can impact your mobility, including your age, an injury, genetics, or a past surgery, but there are steps you can take to improve your mobility. Be sure to discuss changes to your diet and exercise routine with your health care provider before getting started.
- Get enough of the right nutrients. Proper nutrition is essential for good mobility. The right nutrients can affect your joints, muscles and bones, as well as help you reduce inflammation in your body. For example, magnesium and calcium found in green leafy vegetables and dairy products can help maintain bone density and support joint and muscle recovery. Omega-3 fatty acids in foods like salmon and nuts can help lower inflammation. Vitamins K and D in foods like berries and cruciferous vegetables also sustain bone density and can help prevent fractures. Eating enough protein can help build muscle and limit age-related muscle loss.
- Manage stress. When your body responds to stress, your muscles become tense, your blood pressure rises and it increases inflammation in your body. Practice mindful breathing or meditation to relax tension in your body. Consider a way to manage your stress that involves movement, such as stretching at the end of a tough day, taking a short walk after a meal, or completing a seated yoga break before bed.
- Move more. It can seem impossible if you’re in pain or suffering from arthritis or another health condition, but in many cases, exercise can actually reduce pain, maintain joint function and relieve stiffness and fatigue. Exercise guidelines from the Centers for Disease Control and Prevention (CDC) recommend 150 minutes of moderate-intensity aerobic exercise per week and twice-weekly strength training and balance exercises. Even if you’re not able to meet these guidelines, small amounts of movement throughout the day can improve your mobility.
- Incorporate the right exercises. To improve your mobility, you’ll need to incorporate movements that help improve strength, flexibility, stamina, and balance. Consider some of the following:
- Low-impact cardio for stamina and strength, such as power walking, swimming, water aerobics, dance, golf, and kayaking.
- Stretching exercises for flexibility and mobility, such as using a foam roller after a workout, stretching out your neck while sitting at your desk, or doing arm circles while you’re seated.
- Exercises that work on your coordination and balance with slow, mindful movement, such as yoga or tai chi.
- Get regular health care. When you get regular care, you and your health care provider have a chance to establish a strong relationship. You can discuss changes to your health, injuries you’ve had, limits to your mobility, and more. You can work together to treat diseases that interfere with your ability to move well.
- Take care of your eyes. Regular eye care can help you avoid falls or injuries from not being able to see properly. Eye diseases get more common as you get older, including cataracts, glaucoma, and macular degeneration. Schedule an eye exam to make sure your ability to see doesn’t impact your ability to move safely.
- Pay attention to your mental health. When you’re dealing with a mental health condition, like depression, anxiety, or post-traumatic stress disorder, it can impact your wellness in several ways. Maybe you don’t feel like you have a reason to get up and move each day, or maybe stress build-up is creating tension in your muscles and joints. If so, reach out for support. The Department of Veterans Affairs (VA) offers several treatment options for Veterans to get the help they deserve.
Resources
- The CDC has a mobility planning tool that can help you stay safe, mobile, and independent as you age. It includes tips like getting an annual physical, ensuring your house is safe, and more.
- VA’s Whole Health Program enables Veterans to access important complementary and integrative health approaches that support mobility, including tai chi, qigong and yoga – each of which combines slow intentional movements and breathing to help build balance, strength, and flexibility.
- VA’s Adaptive Sports and Arts Program provides Veterans with opportunities for health and healing with goals that include optimizing independence; improving self-efficacy; reducing pain and anxiety and depression symptoms; and providing greater happiness. Adaptive Sports has events such as the National Veterans Wheelchair Games, the Veterans Winter Sports Clinic, and more.
- VA’s Gerofit is an exercise program that promotes health and wellness for older Veterans. Participants work with a trained exercise staff to create a personalized exercise plan, including participating in group classes like tai chi, dancing and walking, as well as exercises to work on balance, mobility, and more.
Mobility is a key part of our health and wellness, especially as we age. Make sure you’re doing everything you can to maintain yours!