Top Tips To Promote Mobility And Ensure Healthy Aging
One of the most important aspects to maintaining physical health is staying active and mobile to promote a healthy aging process. Although mobility loss can occur with age, there are many ways you can encourage physical and mental wellness.
If you are experiencing problems when moving about due to a health condition or disability, exercise might seem out of the question. However, promoting mobility does need to involve running marathons.
By using some simple techniques, you can make physical activity more accessible and improve your general wellbeing. Below you will find our top tips to increase mobility and preserve your muscle, bone and joint health.
Choose The Right Walking Aid
There are many walking assistance tools you can use to restore mobility and enjoy an active lifestyle. For example, a Rollz rollator can provide you with the comfort and confidence you need to walk around and move without pain.
Using a rollator is easy and simple, as you can make the most out of your shopping trip or holiday. Rollators are also built from high-quality materials, which makes them safe and light to steer.
Although they are often considered to be suitable only for indoor use, you will be glad to know that they are practical for outdoor use as well. Moreover, a rollator allows you to engage in physical activity independently.
Try Stretching And Foam Rolling
Stretching becomes increasingly important to our mobility and muscle recovery as we age. This is because it can provide you with a range of joint movements, which can increase your flexibility. If you make stretching a part of your daily routine, you will be able to release soreness and muscle tension. You can also reduce the risk of injury and help increase blood circulation. Alternatively, you can use a foam roller, which can break down trigger points and apply pressure to certain parts of your body. It is an excellent technique to stretch your chest and neck, which will ensure your muscles are working at optimal levels.
Enhance Balance And Coordination
Improving your balance and coordination is vital to preventing dangerous falls. Some activities that can help you enhance your coordination skills include yoga, light weight-training, and tai chi. Practising these activities regularly can increase your stability and leg strength by working on your flexibility and reflexes. However, it is key to find a gentle exercise routine that works for you and this is why it will be best to speak to your doctor before undertaking a new activity. Remember that consistency will play a huge role in improving balance and coordination. The more you practise, the better your performance will be.
Maintain A Proper Posture
It is crucial to keep your spine in a neutral position to ensure stability and strength. Poor posture is common among many people, and as a result it can pose serious difficulties in staying active and mobile. Slouching causes your neck and back muscles to overwork, which can lead to back pain, neck strain, and even joint damage. Therefore, you will need to focus on sitting up straight and moving often. Maintaining a good sitting posture will help you train your core strength and prevent you from misaligning your spinal disks. Thus, you will be able to improve spinal health and minimise the risk of injury.
Incorporate Low Impact Cardio
Cardio exercises are great for promoting a healthy cardiovascular system, which can help you stay healthy and mobile. Some low impact cardio activities you can try are swimming, biking, walking, and water aerobics. Incorporating low impact cardio can also lower your blood pressure, reduce stress, and increase endurance. Therefore, if you take some time each week to include low impact cardio in your fitness regime, this will have a great impact on your physical and mental health. To make this process easier, you can start with some light gardening and gradually transition to a more challenging workout.
Introduce An Anti-Inflammatory Diet
Inflammation can contribute significantly to muscle and joint stiffness, which can lead to the development of spinal health conditions. You can prevent inflammation by maintaining an anti-inflammatory diet. There are certain foods, which are considered anti-inflammatory, as they help nourish your muscles and bones. Some useful suggestions include spinach, kale, olive oil, tomatoes, and fatty fish. They can provide you with a ton of essential vitamins and minerals for improved health and mobility. In comparison, red meat, white bread, and fried food can often cause inflammation and thus should be consumed in moderation.
Warm Up And Cool Down
You should always perform a dynamic warm-up before beginning exercise to maximise your workout routine and prevent injury. Warming up properly will allow you to get your muscles ready and mobilise your joints. Similarly, cooling down after working out will help you keep your muscles from stiffening up. This is also a healthy way to transition back into your day and achieve a well-rounded fitness regime. If you are looking to calm down your central nervous system, it may be beneficial to combine stretching with deep breathing.
