Maintaining mobility as we age is crucial for overall health and independence, but it’s a complex process that researchers are still trying to fully understand. Peggy Cawthon, an epidemiologist and science director at the California Pacific Medical Center Research Institute, emphasizes the importance of walking speed as a predictor of mortality. Those who can maintain a brisk pace tend to live longer.
Lack of mobility is a leading cause of loss of independence among seniors, closely tied to cognitive decline. Gait speed has emerged as the sixth vital sign due to its ability to predict various health problems. Jessie VanSwearingen, a professor of physical therapy at the University of Pittsburgh, highlights the significance of walking, which engages every system in the body and can provide early indicators of underlying health conditions.
The National Institutes of Health recommend four types of exercises for maintaining overall fitness: endurance, strength, balance, and flexibility. However, exercise alone may not be a cure-all solution. According to Cawthon, while exercise is important, it’s not the only factor that contributes to mobility.
On-Yee (Amy) Lo, from the Hebrew SeniorLife Marcus Institute for Aging Research and Harvard Medical School, emphasizes the role of the brain in mobility. Despite having healthy muscles, some individuals may struggle with movement due to neurological factors.
To protect mobility as we age, it’s essential to incorporate a variety of strategies.
Don’t stop moving
Experts emphasize the importance of staying active as we age, as ceasing movement can lead to immediate effects on the body. Pete McCall, director of education for EōS Fitness, highlights the discomfort he experiences when sitting for extended periods and underscores the need for regular physical activity.
McCall recommends incorporating simple routines to limber up the spine, hips, and ankles, such as hip circles and gentle twisting movements. These can be done before or after workouts or as part of an active recovery day. For those with limited time or mobility, he suggests activities like walking and yoga, which promote spinal health and flexibility.
Even individuals with injuries can find ways to stay active, such as swimming or biking. On-Yee (Amy) Lo, from the Hebrew SeniorLife Marcus Institute for Aging Research, emphasizes that the key is finding an exercise regimen that works for each individual’s circumstances and preferences.
Exploring new activities can also be beneficial. Jennifer Brach, a professor of physical therapy at the University of Pittsburgh, encourages trying activities like pickleball or ballroom dancing, emphasizing the importance of enjoyment in sustaining long-term commitment to physical activity.
Train yourself to walk with good technique
Improving walking technique is essential for maintaining mobility and preventing decline as we age. Jessie VanSwearingen suggests approaching walking like an athlete would approach improving their skills in a sport. Simply walking more won’t necessarily correct any issues with technique. Instead, focused practice and attention to form are key.
Using a treadmill can be a valuable tool for refining walking technique. It helps coach individuals on proper foot placement and can be used to experiment with different speeds to find a comfortable pace. VanSwearingen recommends a speed of about 1.3 meters per second (approximately three miles per hour) for most people. Additionally, incorporating occasional speed increases can help improve adaptability.
VanSwearingen emphasizes the importance of engaging the feet to provide propulsion and push the ground away while walking. Rather than focusing on picking up each foot, this approach encourages a more fluid and efficient gait. It’s also important to keep the gaze forward to maintain balance and direction.
The «On the Move» program developed at the University of Pittsburgh takes this approach further, emphasizing timing and coordination over strength and endurance. By fine-tuning the body’s movement patterns, individuals can enhance their efficiency and overall walking ability. This can lead to various additional benefits, including weight loss and improved cardiovascular health.
Give your brain a boost
When devising a plan to preserve mobility, it’s crucial not to overlook the role of the brain. Tai chi, a practice known for its physical and cognitive benefits, can be particularly effective in improving balance and reducing the risk of falls among older adults. Recent studies have highlighted the potential of «cognitively-enhanced» tai chi, where participants engage in mental exercises like spelling words backward and forward while performing the movements. This cognitive challenge was associated with better performance on mental cognition tests compared to standard tai chi or stretching exercises alone.
Protecting against dementia is another key aspect of preserving mobility, given the strong link between dementia and falls. Promising interventions include non-invasive brain stimulation techniques. For instance, pairing behavioral counseling with targeted brain stimulation has shown promising results in increasing physical activity levels among seniors.
Additionally, researchers are exploring the use of music stimulation as a means to improve mobility in older adults with conditions like dementia or Parkinson’s disease. Music has been found to facilitate movement initiation in individuals who may otherwise struggle to engage in physical activity independently. Collaborative efforts between researchers and music therapists aim to harness the power of music to enhance mobility and overall well-being in older adults.
Start planning now
The importance of addressing mobility concerns begins at any age, with a proactive approach being the most effective. According to experts, individuals who maintain an active lifestyle in their 20s and 30s are better prepared to handle age-related challenges in the future. Therefore, the best time to start focusing on mobility is now, with tomorrow being the next best option.
One pivotal moment to evaluate mobility is during housing decisions. When choosing a place to live, considerations such as whether it’s a single-story or multi-story building, the presence of elevators, and the potential need for modifications like ramps should be taken into account. A home that supports mobility can significantly enhance one’s comfort and independence.
External factors also play a crucial role. Neighborhood characteristics, such as well-maintained sidewalks, low crime rates, and accessibility to essential services and amenities within walking distance, can influence seniors’ willingness and ability to stay active.
Paying attention to one’s feelings and thoughts regarding daily tasks can serve as a valuable indicator of mobility issues. If individuals find themselves overly focused on the physical challenges of simple activities like standing up from a chair or crossing a room, it may signal the need to address mobility concerns promptly. By recognizing and addressing these signs early on, individuals can take proactive steps to maintain their mobility and independence as they age.