Exercises for Mobility in Aging

 The rate at which we age is predetermined. The rates at which we lose strength and flexibility are known ranges. This also follows for physical power. Functional fitness is that which enables us to continue our activities of daily living with little to no impact. We gain this through strength training, flexibility training, and balance work. Functional exercises should strengthen the muscles we use for daily activities. These should prolong our ability and capacity to move.

Functional exercises include:

•   Walking
•   Squats
•   Lunges
•   Push Ups
•   Pull Ups
•   Deadlift
•   Farmers Carry

These exercises require little to no equipment, with the exception of deadlift and farmers carry. 

That is to say that as we age exercising becomes far more important. This is not so much about looking good on the beach as it is being able to move through daily life. This is our personal independence I am talking about. It also impacts our mental state through endorphins. 

Doing exercises daily is also known as greasing the groove. In this none of the movements you practice should be done to failure. 

This technique allows for a more efficient mind-muscle connection. This connection leads to quicker gains than training to failure a few times per week. What this looks like is 50% to 70% of maximum capacity. Where one might be able to do 20 squats before failure, in greasing the groove (GTG) you would do 10 to 14 squats daily. 

As these sets are sub-maximal your mind-muscle connections builds faster. This leads to greater efficiency with each rep. Each rep is therefore cleaner and more effective. 

As for the exercises chosen the list includes those that support symmetry in muscular development and those that mimic daily life activities. 

Walking is an easy way to burn calories and build bone density. It is low impact and there is no specialized equipment needed. You can literally walk any time anywhere you want. 

Squatting deep makes getting into and out of chairs and several couches far easier. It mimics many movements necessary from just going about your business to getting yourself up off the floor.

Lunges are an excellent exercise to do after squats. These partially isolate your legs as well as work the muscles in different ranges than squats do. Excellent for strength, flexibility, and range of motion.

Pushups maintain your chest, triceps, and frontal part of your shoulders. This exercise is easily using ⅓ of the muscles in your body.

Pull-ups or chinups are an outstanding compliment to pushups. Our bodies thrive in symmetry. Once you’ve done the pushups grab an overhead bar and do some reps. This is using all the muscles in your back with the exception of your spinal erectors.

Squats, pushups, and chinups will engage most every muscle in your body thus providing an excellent metabolic boost. Proficiency in these exercises will make most of your daily activities feel easy.

Deadlift and Farmers Carry require extra equipment. These are important exercises still. They push the boundaries on what we can lift, hold, and carry. All very important as we age and, hopefully, have grandkids. Being able to pick up your grandchild is eminently important as is being able to play on the floor with your grandchild. 

Aging is a privilege denied to some. Do not waste your time sitting about and requiring assistance. Talk to your doctor about these and other recommended exercises for your mobility.