It’s National Mobility Awareness Month, and it’s at this time we recognize and promote the importance of mobility in our daily lives.
Maintaining mobility enables individuals to perform regular daily activities like walking, standing, reaching, and bending,
When mobility is compromised due to aging, sickness, or injury, it can lead to both physical and emotional challenges, including loss of muscle strength and loss of Independence that could lead to emotional distress and social isolation.
Having limited mobility also increases the risks of injury and falls. With restricted movement comes unhealthy weight gain, cardiovascular issues, and mental health challenges such as anxiety and depression. It is for these reasons that people of all ages need to do whatever they can to maintain and improve their mobility.
The Importance Of Mobility
Mobility is essential not only for independence but also for overall well-being. Some reasons to maintain good mobility include:
- Enhanced quality of life – being able to move around freely boosts confidence and allows you to be independent.
- Reduced risk of chronic diseases – regular movement increases cardiovascular health, reduces the chance of getting diabetes, and also strengthens your immune system.
- Prevention of injuries and falls – strong muscles and good balance reduce the chance of falls and injuries.
- Emotional well-being – mobility allows you to be socially interactive and can reduce feelings of loneliness and isolation.
- Improved sleep – movement prevents stiffness and joint/muscle pain, allowing you to sleep better.
Daily Habits That Improve Mobility
By simply incorporating a few daily habits, you can maintain and even improve your mobility – some of the habits you can adopt include
- Stretching every morning – start the day with light stretching to loosen up stiff muscles.
- Take frequent breaks – especially if you are sitting for long periods. Move around at least every 30 to 60 minutes.
- Stay active – make sure that you engage in some form of physical activity every day. Things like walking, swimming, or cycling are very beneficial and help to maintain mobility and longevity.
- Practice balance exercises – these are simple but essential. Many people injure themselves because they lack balance. One way to practice your balance is to take a few minutes to stand on one leg at a time. This enhances core strength and stability.
- Monitor your posture and maintain a good posture – a good posture will reduce unnecessary strain on muscles and joints.
- Engage in low-impact activities like yoga and swimming – these activities are excellent for maintaining mobility.
- Get enough sleep and rest – quality sleep supports muscle recovery and overall movement.
- Stay hydrated – drinking enough water supports joint lubrication.
- Do strength training – building muscle strength will help to support your joints and help with stability.
Basic Exercises That Improve Mobility
Exercising a little every day is the best way to maintain and improve your mobility. Here are some basic exercises that can easily be done every day
- Ankle circles
- Seated knee extension
- Hip Bridges
- Standing heel raisers
- Shoulder rolls
- Seated spiral twists
Ankle Circles
Sit or stand with your feet flat on the floor. Lift one foot at a time and make circling motions. Repeat 10 times in each direction with both ankles.
Seated Knee Extensions
Sit in a chair with both feet flat on the ground and extend one leg out straight. Hold for a few seconds, put it back down. Repeat on the other side. Repeat 10 times with each leg.
Hip Bridges
Lie on your back, knees bent, feet flat on the floor. Lift your hips towards the ceiling and keep your shoulders on the ground, hold for a few seconds. Gently lower back down. Repeat 10 to 15 times.
Heel Raises
Stand with hips shoulder-width apart, slowly raise heels off the ground, and hold. Use a chair or the wall to balance if you need to. Lower back down and repeat. This can be done 10 to 15 times.
Shoulder Rolls and Shoulder Shrugs
Stand up straight with a straight back. Roll your shoulders forward 10 times, then roll your shoulders back 10 times. Wait a few seconds and then repeat. When you are done, shrug your shoulders up towards your ears and back down 10 times.
Seated Spiral Twists
Sit upright with feet on the ground. Gently twist your torso to the right, and hold for a few seconds. Gently twist back to a neutral position, and then twist to the left. Hold for a few seconds, then twist back to neutral. This exercise can be repeated 5 times.
Starting An Exercise Program
Exercise can be anything that gets your heart pumping and your body moving. You can start exercising today. When you start, do not compare yourself to anybody else, and don’t try to compete with anybody else. Overexertion or exercising beyond your means will result in injury.
Find a form of exercise that you enjoy. Exercise can be anything from power walking, running, cycling, swimming, water aerobics, dancing, golf, or even kayaking. As long as your body is moving and you are having fun, you are exercising.
It is also important to include some form of strength training in your exercise routine. Strengthening your muscles and ligaments will support your joints. Some weight training equipment you can use includes:
- Dumbbells
- Kettlebells
- Medicine balls
- Machine weights
- Straps or bands
If you do not have any equipment, don’t worry. You can still exercise effectively using your body weight.
The Difference Between Flexibility And Mobility
Many people assume that the terms mobility and flexibility can be used interchangeably, but mobility and flexibility are not the same. Mobility refers to the ability to move a joint through its full range of motion with control and stability, while flexibility refers to the ability of muscles and connective tissue to strength to lengthen and stretch.
Both mobility and flexibility are essential for movement. It is very important to develop both flexibility and mobility if you want optimal physical function. Daily stretching and incorporating exercises like yoga into your exercise routine improve and maintain flexibility.
Devices Available For Individuals With Mobility Challenges
Mobility devices assist individuals with mobility challenges to move around independently and securely. There is a wide range of mobility devices available, including:
- Wheelchairs – both electronic and manual
- Walkers and rollers
- Canes and crutches
- Mobility scooters – Electronic scooters for those who need a more convenient way to travel
- Lift chairs – these chairs assist Individuals to sit and to stand
Home accessibility equipment includes ramps, home elevators, stair lifts, pool lifts and grab bars.
Mobility Solutions At Advanced Mobility Inc.
Mobility is essential for daily living, and at Advanced Mobility Inc., we are dedicated to helping individuals maintain and improve their mobility and overall quality of life.
Located in Fort Lauderdale, Advanced Mobility Inc. has been moving you forward for many years. We provide high-quality mobility equipment and are passionate about educating people about the importance of mobility and assisting people to remain as mobile as possible.
To find out more about our equipment and mobility assisting equipment, contact us at 954-88-9292 today.