Health
Why mobility training needs to be a non-negotiable
Stiff joints, wobbly balance and slow mornings don’t have to be the norm as we get older. Here’s why mobility matters more than ever after 50 and the simple steps you need to take.
By Bron Maxabella
We’ve all heard it. That little groan that comes out of nowhere when we get up from the couch. Or the way our back seems to sigh when we do something wild, like, oh, carry in the groceries.
And we’re feeling it too – the stiff knees on a chilly morning, the ‘dodgy’ ankle, the fact that we’re doing a full-body turn rather than simply moving our neck. When did our neck get so creaky?
The truth is, as we get older, moving well doesn’t come as easily as it used to, but we can fix this. In fact, we need to: staying mobile as you age is one of the smartest things you can do for our future selves.
“When we talk about mobility training in older adults, we’re actually talking about strength and balance training, as opposed to flexibility. It’s the second most important thing to do as we age, second only to socialising which has been found to be the single best predictor of happiness and longevity.”, says Andrew Clark, Director, Level 6 Physiotherapist & Clinical Educator at Clinical Physio.
It’s not about running marathons or signing up for triathlons (unless that’s your thing). It’s about keeping your body strong, mobile and confident enough to keep doing the things you love, whether that’s gardening, travelling, walking the dog or chasing the grandkids around the backyard.
Reduced mobility is one of the strongest predictors of a decline in quality of life as we get older. A large-scale BMJ study found that limited mobility is closely linked to greater risk of falls, hospitalisation and earlier need for aged care. And the Life STARS trial shows that regular physical activity can help maintain mobility and independence, even in people already at risk of decline.
“The research is very clear that strength training can have a profound impact on our health, including reducing the risk of falls, improving cardiovascular health and slowing down or even halting the progression of conditions like osteoarthritis, osteoporosis and even dementia,” says Andrew.
The science-backed benefits of staying mobile
- Greater independence: Movement helps maintain your ability to cook, clean, shop and care for yourself for life.
- Lower risk of falls: Strength and balance training reduce the chances of a fall and make it easier to recover if you do. With falls being the leading cause of injury hospitalisation and death in women, and among the leading causes for both in men, we need to give this our full attention.
- Better mood and sharper mind: Staying mobile and keeping up physical activity boosts endorphins and supports healthy cognitive function.
- Support for chronic conditions: It’s long been proven that regular movement helps manage heart health, arthritis, osteoporosis, type 2 diabetes and other chronic conditions that become more prevalent as we age.
How to take care of your mobility
“Unfortunately, tissues like our muscles, bones and joints can start to decline as early as 40, and really decelerate from the age of 60,” says Andrew. But he also points out that it’s never too late to make changes. “We have seen patients in their 80s come in to start strength training and have had significant increases in their strength and balance as a result. They often say they can now do things they haven’t done in years. Things as simple as being able to get in and out the car without assistance can be life-changing.”
So, how do you actually stay mobile as the years roll on? The good news is, it doesn’t take a gym membership or a military-grade fitness regime. It’s about doing a little bit, often and doing the right kinds of movement to support your body as it changes.
“Typically people know they need to exercise, they’re actually just not sure how to start,” points out Andrew. “It’s easier to verbalise those reasons like they feel too tired or stiff or lack the time, but when we dig a bit deeper, they’re actually just not sure what to do or where to start.” Andrew says that the best exercise is the exercise that someone will do.
1. Build strength with simple resistance
You lose muscle as you age, but you can also build it at any age. Start with bodyweight exercises like wall push-ups, seated leg lifts and chair squats. Then progress to light hand weights or resistance bands when you’re ready.
Read more: Hello muscles: 10 benefits of strength training
Andrew recommends exercises that focus on 2 of the areas most commonly linked to falls, quadriceps strength and calf strength (the other is balance, which we’ll cover a bit later). He suggests these simple exercises to get you started:
- Sit-to-stand from a chair – this will develop quadriceps strength. Try to do it with your hands across the chest so you can only use your legs.
- Calf raises supported by a wall – the humble calf raise will develop calf strength. Stand with both hands on a wall and raise up onto your toes.
It’s generally suggested to do 3 sets of 10 reps of strength exercises, but Andrew points out that that may not be what you need. “What we know about strength training though is that it needs to be close to 80% of your maximum capacity, so for some people 10 reps will either be too hard or too easy,” he says. “So the best advice is to do as many reps as possible, aiming to get close to fatigue. For the calf raises, if 2 legs are too easy, try doing it on one leg.”
2. Incorporate daily movement
You don’t need to become a gym junkie, just keep your body moving in ways that suit your life. That might mean a brisk 30-minute walk around the block, swimming at your local pool, or doing some hard work in the garden. The goal is to move with purpose, most days of the week.
Even short bursts of movement – like climbing stairs, doing the ‘big jobs’ of housework like vacuuming or mopping, or marching during ad breaks – can make a meaningful difference. If you wear a fitness tracker, try aiming for 7,000-10,000 steps a day.
Read this too: Slow and steady: commit to just 15 minutes of daily exercise
3. Improve balance to prevent falls
Falls are one of the leading causes of injury in older Australians, but they’re not inevitable. Exercises that train your balance can dramatically reduce the risk.
Andrew says that to develop balance, it’s about finding a task that’s in the “goldilocks zone” – not too hard, not too easy. “You could start with trying to stand with your feet right next to each other so they’re touching. If you can hold that for 30 seconds with no issues, progress to putting one foot in front of the other. If that is still too easy, lift a leg and just balance on one leg.”
More on this: Stay steady: 5 crucial elements of balance and how to test yours
“There are age norms for single leg balance and if you’re between 60 and 79, you should be able to stand on one leg for at least 21 seconds,” says Andrew.
4. Stretch to stay flexible
Flexibility gives your joints and muscles the freedom to move comfortably and helps prevent injury when you reach, bend or twist. Try stretching your calves, thighs, hips and shoulders daily, especially after walking or activity.
Pilates and yoga (try chair yoga if mobility is more limited) are excellent for flexibility and mobility. Many YouTube channels and apps offer sessions – we like Yoga with Adriene and Move With Nicole.
Start with:
- Shoulder rolls and neck stretches after sitting
- Seated hamstring stretch
- Gentle spinal twists
5. Check in with a physiotherapist
If you’ve had an injury, live with chronic pain, or aren’t sure where to start, a physiotherapist is your best friend. They can assess your current mobility, identify risks or problem areas, and give you a safe, personalised plan to build strength and confidence.
Ask your GP about a referral under a chronic disease management plan (CDMP), which may allow you to claim Medicare rebates for a number of physio sessions each year.
Staying motivated matters
We all start with good intentions, but keeping the momentum going can be the real challenge. The trick is to find what works for you, build habits that feel doable, and celebrate the small wins along the way.
“It’s really about getting into the habit of exercising because for it to be effective, it does need to be done twice a week at the very least,” says Andrew. “Habit-forming is a topic all in itself, but one of the easiest ways to start is called habit-stacking or some call it “piggy-backing”, so linking the exercise to an existing daily habit – something you are already doing.”
For example you could start with Andrew’s recommended sit-to-stands from the chair and just do 5 before sitting down to breakfast, lunch and dinner. “You could say you have to earn your meal by completing those 5 sit-to-stands!” suggests Andrew.
Other ways to start a new exercise habit include:
- Start small: Even 5 minutes a day is better than nothing. If you start with a low bar, you’re more likely to consistently show up to clear it.
- Track your wins: Keep note of your progress, even if that’s celebrating the fact that you didn’t groan when getting out of a chair.
- Make it social: It might help to find a walking buddy or join a local fitness class for camaraderie and accountability. If you can get your partner to join you, that’s even better.
- Go gently: The aim is to move every day, but if you just can’t get there, don’t throw all your progress out the window. It’s not an ‘all’ or ‘nothing’ situation. Just show up tomorrow and keep right on going.
Mobility isn’t just about movement, it’s really about confidence, dignity and choice as we get older. And, as Andrew reassures us, it’s never too late to start making those choices. So whether it’s a walk around the block or some chair stretches during your favourite TV show, just work out a plan to start moving more today and tomorrow… and the next day… and the next...
Feature image: iStock/Jacob Wackerhausen
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