Mobility and Aging
One of the biggest concerns we have as we get older is maintaining our ability to move around. When we can’t move around easily, it makes it difficult to stay healthy, take care of ourselves and maintain independence. Learning about the common causes of mobility loss as we age can help us to address and improve things before they become problematic.
There are 6 common reasons for limited mobility as we get older:
1. Arthritis
Arthritis is inflammation of one or more joints, causing pain and stiffness that can worsen with age. There are many things that you can do to help manage arthritis. Maintaining a healthy lifestyle can also help to control symptoms.
Eating well can help you to maintain a heathy weight and reduce the pressure on your joints.
Getting regular exercise is one of the most effective ways that you can treat arthritis.
Exercise can help in many ways including:
Helping with balance
Keeping muscles strong to support the joints
Reducing joint stiffness
Reducing pain and tension in your joints
Decreasing fatigue and depression
Keeping you mobile
Improving your energy and mood
Improving your sleep
The type of exercise that is best for you will depend on the type of arthritis. Our physiotherapists can help you to find the right type and level of exercise that is both beneficial and enjoyable for you.
There are 3 types of exercise that combine to make up an effective program:
Range of motion exercises – these help to improve range, flexibility and posture
Strengthening exercises – these help to build muscles which will then provide better support for your joints
Aerobic exercise – these help to raise your heart rate which helps to improve your level of fitness by strengthening your heart eg. Brisk walking, cycling, tennis.
Try to exercise when you are least tired and try to do a few small exercises every day in every joint. You can still exercise during a flare-up, but you should reduce the intensity of your exercises.
Our physiotherapists can also help to manage your pain with therapies such as joint mobilisation, traction, massage, dry needling, electrotherapy, TENS, home exercises and advice about correct sitting/ standing/ sleeping/ working positions.
2. Osteoporosis
As we age, we tend to lose bone density which can lead to weak and brittle bones. This can make movement painful and also increases the risk of broken bones which can further impair mobility. Getting enough calcium and vitamin D in your diet and doing effective weightbearing exercise can help to alleviate or improve this problem.
3. Balance and Co-ordination Problems
Balance and co-ordination problems can increase the risk of falls and make you scared to move around too much however balance and co-ordination are skills that can be practiced and improved during physiotherapy and exercise sessions. Improving your core strength can also help to improve your balance and confidence. If your loved ones are having balance problems, you might also like to consider adding handrails and other devices to their home so that they can continue to live independently.
4.Obesity
Obesity is one of the main causes of immobility among seniors. The less active you are, the more your metabolism slows down and the more weight you put on if you keep eating what you used to eat. Extra weight also puts more stress on your joints, makes it more difficult to move and makes your joints wear out more quickly. Supervised exercise with a physiotherapist in addition to advice from a dietitian can help you to control your weight and reduce the stress on your joints more effectively. Pilates is a great form of exercise which can strengthen up your muscles without putting too much weight through your joints.
5. Heart Issues
Heart issues can lead to weakness and fatigue due to the heart struggling to pump oxygen throughout the body. This can make it exhausting to move. Managing blood pressure and cholesterol levels and regular visits to the doctor can hep to reduce the risk of heart issues.
6.Reduced Hearing and Poor Eyesight
Many people become fearful of moving about if they cannot see or hear well. Yearly hearing and vision tests can make sure that these issues are addressed early so that confidence and mobility issues don’t become a problem.
Book in with one of our physiotherapists today to develop a tailor-made program to suit your needs so that you can MOVE BETTER, LIVE BETTER AND AGE BETTER.
Best Wishes.
Written by Sally Buratowski
Physiotherapist
To see our Physiotherapists or book in for a Pilates consult, book an appointment with us online today or call our team on 07 55 04 7000.
