Reduced mobility can be a normal part of growing older. However, staying active can help improve mobility and have a positive impact on quality of life and overall well-being. 

Making time for mobility exercises is simple! These helpful exercises can be done from the comfort of home, and completed throughout the day:

• Seated marching

• Arm raises 

• Ankle circles 

• Seated leg lifts

• Seated side bends

• Shoulder rolls 

• Seated toe taps

• Wall push-ups 

• Heel raises 

• Seated cat-cow stretches

Why Is Mobility Important?

Routine physical activity is vital for maintaining overall health, especially in older adults. Physical activity helps improve cardiovascular health, strengthen muscles, and enhance flexibility, and can also boost mood and reduce the risk of depression and anxiety.

Older adults are encouraged to engage in: 

• 150 or 75 minutes respectively of moderate or vigorously intense aerobic exercise per week
• Strength training twice a week 
• Balance activity once a week 

Strength training exercises help increase muscle mass and strength, which are vital for maintaining mobility. Strong muscles support joints, improve balance, and reduce the risk of falls. 

Exercises focusing on balance and coordination are important for preventing falls and enhancing mobility. These exercises can also improve reaction times and agility, making it easier for seniors to perform daily activities.

How Our Mobility Decreases

Aging naturally brings changes to the body, including joint stiffness, a decrease in muscle mass, and reduced bone density. These factors contribute to decreased mobility, making everyday tasks more challenging for older adults. Aging also often leads to slower reflexes and balance issues, increasing the risk of falls.

Injuries from falls or accidents are common among older adults, and can lead to long-term mobility issues. Recovery from such injuries is often slower due to the body’s reduced healing capacity. Fear of falling again can also result in a more sedentary lifestyle, further reducing mobility.

Chronic health conditions such as arthritis, osteoporosis, and diabetes can significantly impact mobility. Arthritis causes joint pain and stiffness, making movement difficult. Osteoporosis weakens bones, increasing the risk of fractures. Diabetes can lead to neuropathy, resulting in numbness and difficulty in movement.

10 Limited Mobility Exercises

Each of these exercises can be modified according to one’s level of mobility. These can be done standing, sitting on a chair or on the floor, and with or without weights and resistance bands. Make adjustments that are suitable for your body.

These exercises are designed for convenience. They can be completed in the comfort of home throughout the day. The important thing is routine and consistency!

Seated Marching

Seated marching helps improve hip flexor strength and increases heart rate, providing a gentle cardio workout. It also enhances coordination and balance, which are key for preventing falls.

• Sit up straight on a sturdy chair.
• Lift your right knee as high as possible, then lower it.
• Repeat with your left knee.
• Continue alternating legs for 1-2 minutes.

Arm Raises 

Arm raises strengthen the shoulders and upper back, improving posture and upper body strength. This exercise also enhances arm mobility, making daily tasks like reaching and lifting easier.

• Sit or stand with your feet shoulder-width apart.
• Hold light weights or resistance bands at your sides, or make a fist with your hands (without weights)
• Slowly raise your arms above your head then lower them.
• Repeat for 10-15 repetitions.

Ankle Circles 

Ankle circles improve ankle flexibility and mobility, reducing the risk of falls. This exercise also helps alleviate stiffness and enhances blood circulation in the lower legs.

• Sit comfortably with feet flat on the floor.
• Lift your right foot and rotate the ankle clockwise for 10-15 circles.
• Repeat counterclockwise.
• Switch to the left foot and repeat.

Seated Leg Lifts 

Seated leg lifts strengthen the quadriceps and hip flexors, improving leg strength and stability. This exercise also enhances knee joint flexibility and reduces stiffness.

• Sit up straight on a sturdy chair.
• Extend your right leg straight out and hold for a few seconds.
• Lower the leg and repeat with the left leg.
• Perform 10-15 repetitions on each leg.

Seated Side Bends

Seated side bends improve flexibility in the spine and torso, enhancing overall mobility. This exercise also strengthens the oblique muscles, supporting better posture and core stability.

• Sit up straight on a sturdy chair with your feet flat on the floor.
• Place your right hand on your right thigh.
• Reach your left arm overhead and gently bend to the right.
• Hold for a few seconds, then return to the starting position.
• Repeat on the other side.
• Perform 10-15 repetitions on each side.

Shoulder Rolls 

Shoulder rolls improve shoulder mobility and reduce tension in the neck and upper back. This exercise also enhances blood flow to the shoulder muscles, promoting relaxation.

• Sit or stand with feet shoulder-width apart.
• Roll your shoulders forward in a circular motion for 10-15 repetitions.
• Reverse the direction and roll your shoulders backward.

Seated Toe Taps

Seated toe taps improve ankle and lower leg strength, enhancing balance and coordination. This exercise also promotes blood circulation and reduces swelling in the feet and ankles.

• Sit up straight on a sturdy chair.
• Tap the toes of your right foot to the floor, then lift them.
• Repeat with the left foot.
• Alternate feet for 1-2 minutes.

Wall Push-Ups 

Wall push-ups strengthen the chest, shoulders, and triceps, improving upper body strength. This exercise also enhances core stability, supporting better posture and balance.

• Stand facing a wall, about an arm’s length away.
• Place your hands on the wall at shoulder height.
• Bend your elbows and lean towards the wall, then push back to the starting position.
• Repeat for 10-15 repetitions.

Heel Raises 

Heel raises strengthen the calf muscles and improve ankle stability, reducing the risk of falls. This exercise also enhances balance and coordination, supporting safe movement.

• Stand with feet shoulder-width apart, holding onto a chair for support.
• Slowly raise your heels off the ground, standing on your toes.
• Lower your heels back to the floor.
• Repeat for 10-15 repetitions.

Seated Cat-Cow Stretches 

Seated cat-cow stretches improve spinal flexibility and relieve tension in the back and neck. This exercise also promotes better posture and enhances breathing, contributing to overall relaxation.

• Sit up straight on a sturdy chair, with your feet flat on the floor.
• Place your hands on your knees.
• Inhale and arch your back, lifting your chest and looking up (Cow Pose).
• Exhale and round your spine, tucking your chin to your chest (Cat Pose).
• Alternate between these positions for 1-2 minutes.

Schedule a Visit! 

Regular physical activity can help older adults stay active and healthy. Incorporating these exercises into your daily routine can make significant improvements! 

At Ralston Creek Neighborhood, we recognize the importance of routine physical activity for our residents. Connect with us to schedule a tour of our communities.