We can all navigate a successful aging process if we are deliberate in our actions. Although each of us defines successful aging differently, and outcomes will vary, gain some knowledge in most scenarios. To age successfully, you must fully embrace what it will take to achieve your goal of living safely, independently, and comfortably in your community.
Mobility is essential for independence. Everyone's level of independence varies. It could be by walking or using an assistive device like a cane, walker, or wheelchair. Regardless of whether you use a mobility or assistive device, you must be able to move independently. Aspects of mobility maintenance include adequate balance, strength, and endurance.
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The three simple but essential exercises listed below will help you maintain your functional mobility and independence:
Walking
Walking is an excellent form of exercise. Walking is the most natural movement that humans can perform for mobility. We are all familiar with walking because most of us began at a young age. It serves several functions and provides numerous advantages. We walk to get somewhere, have fun, unwind, and exercise. Walking is easier on your body than other activities and can fit into your busy schedule. Walking every day can help you reduce stress, improve circulation and hormone regulation, maintain strength and bone density, relieve pain, and improve your overall well-being. It just makes you happy! Daily walk!
Squatting
Squatting in some form or capacity is an everyday thing. The muscles required to perform a squatting motion or a sit-to-stand motion are essential for all functional mobility-related movements such as walking, getting up from a chair or toilet, and picking up someone or something. This motion aids in the maintenance of lower extremity strength and range of motion, as well as bone density and hormone regulation. It can also help with digestion and improve balance. Moving from sitting to standing is a simple way to practice this exercise. Find a lower surface to practice from as you progress. Eventually, you should be able to move into a full squat.
One Foot on the Ground
Balance is an essential component of mobility. It is frequently overlooked and taken for granted until mobility is seriously affected. Balance exercise, like all exercise, should be enjoyable and convenient. Balance, like muscle strength, is something you either use or lose. Standing near your kitchen counter and practicing standing on one leg is a simple yet effective way to maintain and/or improve balance. You should be able to maintain your balance for at least 30 seconds. Practice balancing with your eyes closed to increase the difficulty.
These three exercises are easy to incorporate into your daily routine and are important for maintaining mobility and function as we age. Walking and squatting are two of the first skills we learn as children, and they should be the last ones we lose as we get older. The ability to perform these exercises is critical to your ability to function throughout your life.
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