Healthy Aging: Maintaining Your Mobility

Active living is important for your health and well-being, no matter what your age is, but it can be vital for older adults.Being active and mobile can help prevent many chronic conditions that can impact you as you age.

Even moderate exercise can contribute to your body’s balance and bone strength, which is why it’s never too late to start exercising. By incorporating exercise into your daily routine, you can help
prevent loss of bone mass, restore and build endurance, strength, balance, and flexibility.e suggests that keeping properly hydrated is perhaps one of the most important things patients can do on their own time to maintain the benefits from chiropractic adjustments.

Being active doesn’t mean you have to be a gym addict. It can be as simple as the following:

Walking doesn’t require any extra equipment apart from supportive shoes. Taking a walk every day is a simple and effective way to help maintain balance and strength.

Brisk Walking

Strength training can be adapted for your needs through simple exercises such as leg extensions. In a seated position, straighten out one leg, lift to a comfortable height, hold for 10 seconds and put down.

Strength Training

Over the years, you can develop habitual ways of using your muscles to move and position yourself. Poor posture and a lack of flexibility may be the result of limited stretching and improper body

With age, your muscles naturally tighten which can lead to poor posture1 and back pain. So, if you’re an older adult, it has never been more important to incorporate stretching and exercise into your daily routine in an effort to aid in good back health.

You may already be doing stretches, but as you age it’s important to modify your stretch to minimize your chance of falling while performing them. Stretching helps you move more freely and can
improve your flexibility. Having flexibility helps with tasks such as bending to tie your shoe laces.

Here are three safe techniques older adults can utilize to keep limber:

Upper Body Stretch:

Stand with your feet shoulder width apart and reach both arms straight out in front of you. Clasp your hands together with your thumbs pointing down and your palms facing away from you. Round your shoulders and reach forward.
Repetition: Hold the position for 10 to 30 seconds.

Lower Back Stretch:

First, lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.
Repetition: Hold position for 10 to 30 seconds. Bring legs back up slowly and repeat toward other side.
Continue alternating sides for at least 3 to 5 times on each side.

Ankle Stretch:

Sit securely towards the edge of an armless chair with your legs stretched out in front of you. With your hands holding the sides of the seat of the chair for support, keep your heels on the floor while bending your ankles to point your toes to the sky.
Repetition: Hold the position for 10 to 30 seconds then release. Repeat 3 to 5 times.

Gastric Stretch:

Hinge forward at your hips. Step forward with your left foot, keeping your back as flat as possible.  Reach forward with your left arm and grab the ball of your left foot. For help balancing, you can rest your right hand over your bent right knee. Flex your left foot and gently pull on it with your hand.  You should feel a stretching sensation along your calf and up through the back of your thigh.
Repetition: Hold this position for 10 to 15 seconds. Then repeat with your other leg.


Information from the Ontario Chiropractic Association