How Senior Living Communities Can Increase Mobility

As people age, they can experience changes in their mobility, but there’s a lot of potential for maintaining and improving physical fitness in later years. Mobility is defined as the ability to move easily and freely, which is important especially as you age. Mobility can enhance quality of life, offer greater independence and improve health — and it’s never too early to start improving your mobility Plus, when people feel confident about their mobility, they’re more likely to engage in activities they enjoy, such as walking on a nature path, taking pickleball lessons — or whatever else makes days fun and meaningful for them!

There are several senior mobility strategies you can use to get in the habit of staying active and improving your mobility. But for many people, accessing fitness equipment, a support system or even personal trainers can be difficult. Below, we’re exploring how senior living communities can help increase senior mobility by providing easy access to professional guidance, fitness equipment and a support system of peers cheering you on. We also take a look at the factors that impact mobility and tips for staying active so you can have the tools you need to stay healthy and independent. 

What can impact seniors’ mobility?

Changes to your skeleton, muscles and joints impact your mobility, leading to potential weakness and slower movement. These changes include:

• Bone brittleness: As you age, minerals such as calcium can start to leech out of your bones, making them more brittle and susceptible to fractures and pain and reducing mobility.

• Muscle weakness: This can lead to reduced tolerance of being active, fatigue and general weakness.

• Ligament stiffness: Breakdown of the joints can lead to pain, inflammation and stiffness.

These can lead to changes in posture, such as a stooped or bent appearance. However, the real risk of the above changes is the loss of balance and increased chance of falls. This can result in broken bones, bruises and a fear of falling again. Additionally, because older bones can break easier than younger bones and don’t heal as quickly, it can be even harder to get back to physical activity.

What are some key strategies for staying active and mobile?

The key to starting a physical activity regimen is to incorporate a variety of exercises focused on coordination, strength and balance. As always, talk with your physician for recommendations and advice before starting an exercise routine. Here are some ideas to get you started.

Balance and Strength Training

Exercises focused on improving your balance and strength are perfect to implement in a training program to improve your mobility. Strength training exercises include using resistance bands, lifting weights or gripping a tennis ball. Balance training exercises include doing heel-to-toe walks, standing from a seated position and standing on one foot. For extra support, we recommend using a grab bar or bed step stool, especially as you’re starting a new exercise routine.

Yoga and Stretching

Stretching exercises, such as yoga, help improve flexibility and mobility by pushing your body slightly further than your typical range of motion and challenging yourself to hold positions that strengthen your joints and muscles without causing a lot of strain. For those who experience severe mobility issues, we recommend starting with chair yoga and then gradually trying more intense poses as your mobility improves.

Posture Correction

Learning how to keep ears, shoulders, hips, knees and feet in alignment is the first step to maintaining good balance and correcting posture. We recommend picking a focal point and looking straight ahead with your chest high and belly pulled in toward the spine while walking. 

Supportive Footwear

Shoes play a large part in mobility. High heels or shoes with slick soles can not only be uncomfortable and unsupportive but also lead to falling or tripping. Invest in supportive and comfortable shoes that fit correctly and provide adequate arch support to help prevent falls.

Physical Activity

The more active you are, the easier it is to stay active and create progressive exercise goals. Gentle exercises such as swimming, yoga or walking can help improve your flexibility and balance while keeping your muscles strong.

Good Nutrition

Proper nutrition is an essential part of maintaining bone strength and muscle mass. Protein, calcium and vitamin D support mobility by helping the body repair muscles. To get a variety of vitamins and minerals in your diet, we recommend eating whole grains, fruits, vegetables and lean proteins.

Hydration

Most of your body is water, so when you’re dehydrated, every body system functions less effectively, leading to fatigue, dizziness and muscle cramps, which can impact your ability to move around safely. Make sure you’re drinking plenty of water throughout the day and limiting caffeine and alcohol because those can be dehydrating. To make drinking water easier, invest in reusable water bottles that you like or flavor it with some lemon or lime if you’re accustomed to juice.

Staying Active and Limiting Sedentary Behavior

Sitting for long periods can cause muscle stiffness and lead to reduced mobility. It’s important to take breaks to stretch, walk or stand up for a few minutes every hour to prevent stiffness.

Weight Shifting

One of the key exercises of balance training is weight shifting, which controls weight distribution when the body is in motion. It requires keeping the belly and nose in alignment and coordinating opposite arms and legs while shifting body weight from one foot to the other. Weight shifting is a natural instinct when we’re young, but it’s sometimes lost in the aging process. 

How can a Life Plan Community improve mobility for seniors?

Life Plan Communities (also known as continuing care retirement communities or CCRCs) offer a lifestyle-infused environment with independent living residents and access to higher levels of care if ever needed. These communities are focused on well-being, connection and security and inspire people to live life to the fullest by offering greater access to social events and top-notch amenities. 

Access to Professional Guidance

Part of a holistic approach to independent living involves offering plenty of wellness opportunities for people to stay active and healthy with access to professional guidance from physical therapists and fitness trainers. Receiving guidance from fitness experts is critical to starting and maintaining a physical fitness routine.

When it comes to increasing strength and flexibility, many people need help figuring out where to start. Physical therapists and fitness trainers at Life Plan Communities are there to help residents understand their normal range of motion and what they’re currently capable of. That way, they don’t get frustrated — or injure themselves — by attempting exercises they aren’t ready for. 

Safe Balance Training Methods

Fitness center teams work with residents to improve their balance by showing them how to stand on an unsteady surface, such as a foam pad, in a safe environment. This helps seniors train their bodies to respond when they’re walking on ground that could shift under their feet, such as grass or sand.

Learning to Fall Safely

Residents can attend seminars where they learn techniques to increase their independence and improve their quality of life. For example, some seminars focus on teaching seniors how to fall safely. Because some falls are unavoidable, seminars such as these teach seniors how to catch or brace themselves in a way that would help them avoid injury.

Community Support

The camaraderie at Life Plan Communities helps many older adults overcome the mental blocks keeping them from building the strength they need to be more independent. For instance, if someone has fallen before, they might lack the confidence to climb stairs or walk outside at night. 

While fitness teams never push anyone beyond their comfort zone, they urge residents to challenge themselves and face their fears once they’re physically able to do so. And it’s not just the fitness trainers that give residents the boost they need. If someone thinks they can’t build strength due to their age or another reason, there’s peer support from other residents who have the same experiences. When residents feel the support and success of their peers, it can inspire them to reach personal fitness goals.

How can Life Plan Communities improve your health?

Age is not a barrier to an active, fulfilling life, and fitness doesn’t have to be unpleasant. In fact, it can be fun — especially when you have the encouragement and support of your peers.

Life Plan Communities make fitness and healthy living more fun and accessible and provide the support you need to find new ways to stay active and mobile. Find out more about the advantages and support available in Life Plan Communities.