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Mobility training can be beneficial for our loved ones, especially those who choose to age in place.
While some may think age can limit you from being healthy, some prove that age is just a number.
So today, we will be talking about the top ten trends in mobility training for seniors and how to help them get it started.
Mobility training is a combination of mobility exercises that increases body movement and motions.
These exercises include flexibility, balance, proprioception, and strength.
Because of its diversity, it’s a great way to keep our elders healthy. It addresses unique needs and routines. And it can range from 10 minutes to a full-body workout.
Mobility training also increases proprioception and strength. It also helps you become more aware of your body’s position, stance, and movement.
Adding flexibility exercises can increase the stretch and length of your connective tissues. And this can result in overall health without injury, stiffness, and pain.
Managing mobility training may be easy for us.
As adults, it improves your gait, stature, and movement. It also relieves tension associated with sedentary lifestyles.
It also slows down aging and body deterioration and lessens aches and pains.
Plus, mobility training also triggers happy hormones, making us look and feel good.
But what about seniors? Is mobility training a good option to keep our aging parents active and well?
Seniors tend to have limited movements because of their age. Because of this, their bodies tend to be stiffer and weaker.
Research shows that muscle atrophy rates increase by 1% per year after age 50, and this increases over time.
Hormonal changes, unbalanced diets, and a decline in activity also decrease muscle mass in adults.
This can cause a higher risk of injuries and falls.
Integrating mobility training into our aging parent’s routines can increase resistance and strength.
Mobility training increases bone density. Additional movements add stress to the bones which lead to bone-forming cells reactivating.
It also builds more muscle strength and improves metabolism. Studies show that older adults who engage in training get to improve muscle mass and strength by 30%.
Now, you might think it’s only effective for a certain age. Or it’s only applicable to talented individuals.
So here are some seniors who actively do mobility training and are doing amazing things at their age.
Ernie Shepherd is a 79-year-old professional model, competitive bodybuilder, and personal trainer.
In her youth, she had little interest in sports and athletics.
Ernie was also a confessed “slug” who worked as a school secretary who never worked out a day in her life.
When she was 56, she went swimsuit shopping with her sister, Velvet. They found themselves laughing at how ridiculous they looked. And so they decided to join a gym program and got to work.
Unfortunately, Velvet passed away due to a brain aneurysm. This strengthened Ernie’s resolve to live a better life and get fit.
She started working slowly, preparing her body to compete in 5K and 10K races.
She now trains senior women to start living healthier lives.
Frances Woofeden is a competitive water skier in her 80’s.
She has always been an active person. As a Nova Scotia native, she enjoyed the outdoors and often went skating during wintertime.
Her interest in water skiing was piqued when she and her husband moved to Florida.
Frances’ husband set up a medical practice in Lake Worth. She then saw a girl skiing on the water at Lake Osborne.
She was mesmerized by the girl’s elegance and decided to try it for herself. That’s how she picked up water skiing at age 50.
Frances then proceeded to participate in water skiing events and had more than 100 medals to her name.
Harriette Thomson holds the record as the oldest woman to finish a marathon at 94 years old.
She first ran at the San Diego Rock n’ Roll Marathon at age 76.
As a two-time cancer survivor, she has helped raise funds for cancer research. She also serves as an inspiration to anyone who thinks they can’t do it.
Before Harriette, Gladys Burrill held the record for the oldest woman to run a marathon. Gladys was 92 years and 19 days when she ran and finished the Honolulu Marathon in 2002.
In 2015, Harriette broke the record by finishing at 92 years and 93 days with a time of 7:24:36.
She then broke another world record at 94 years old by completing the half marathon at San Diego in 3:42:56.
Harriette was a concert pianist in her younger years. She continued to play throughout her life, especially for the residents of her retirement community at The Cypress of Charlotte.
Read more about exercising and mobility training for aging parents here.
It can be challenging to encourage your aging parents to increase their mobility.
The key is to help them realize the purpose and benefits of mobility training as preventive measures.
Mobility is the key to keeping and maintaining their independence. And the earlier they devote time and effort to it, the better it is for them in the long run.
It’s necessary for the elderly to add movement and stretches to their daily routines.
Simple stretches targeting the neck, arms, back, hips, and legs can keep them flexible and limber.
You don’t need fancy machines or other accessories to make it happen. All you need is ample space to get started.
So as a caregiver, how do you motivate the elderly to move and be more active?
Here are some practical tips to make it happen.
Like everything else, exercise is better done in progression.
Start with small movements in 30-second intervals.
Go with simple movements like stretches and side bends. Do chair squats and semi-sits.
Even daily walks would be a great way to get their hearts pumping.
The key is to make it a habit and routine for them. Set specific times a day to remind them to stretch and move.
Here are some of the best ways to encourage movement and exercise with the elderly.
Go with activities that they’re fond of and start with that.
You can check your local communities for exercise groups and venues that offer activities they like.
If they like dancing, look for local Zumba classes that take on seniors as students.
Look for water activities they can enjoy especially during the summer.
Having peers to join them in their activities can encourage them to get healthier. It also grows their social network and prevents them from feeling isolated.
Here’s a five-minute video to help you get started.
Have the whole family participate in your mobility training.
Get the kids dancing along with their grandparents. Or better yet, spend time with them while doing some yoga poses.
Take them out to a bowling alley and get the ball rolling.
Use the time to experiment and see what they like best. This way they may look forward to workout sessions more.
Check out some simple exercises you can start at home.
Mobility training is a great way to keep your aging parents healthy and strong.
It also helps them maintain their core strength while keeping their limbs and joints flexible.
Mobility training doesn’t require fancy and expensive equipment. And because it adapts to the need and capabilities of the person, it’s not complicated to start.
So make it fun and light so your aging parents can enjoy its full benefits.
That's all for today.
Take care, keep mom safe and have a great day!
Winn
I am a Doctor of Physical Therapy and have been working with the 70+ age group for over a decade. I will share my knowledge and experience to give you ideas to care for your aging parents. Read more >>
