Managing mobility as we age

As we age, we tend to lose muscle mass, which can impact our levels of activity and fitness. To help, there are a number of ways we can treat and protect our bodies to sustain our mobility.

We spoke with Amanda and Renate, physiotherapists at the seniors clinic at Peel Memorial, about how we can stay mobile and healthy as we get older.

What is mobility?

Mobility, as used in medical terms, represents a person’s physical ability to move their body the way they want to, while doing what they want to do. This can be as simple as being able to stand up from a chair by themselves or something higher level like outdoor chores or activities such as gardening and hiking.

What are your roles at the seniors clinic?

Our main role as physiotherapists is optimizing mobility. We work in an outpatient seniors clinic, providing care for seniors who may have; dementia, osteoporosis, acute stroke or neurological diagnoses such as Parkinson’s disease, or who may experience falls.

We treat our patients holistically, looking at their level of how they function physically and are always focused on maintaining their independence.

What are your top tips for maintaining or increasing mobility as we get older?

• Keep active: Whenever you can, move your body! If you are able, walk at least 10 minutes a day. General activity recommendations are 150 minutes of moderate aerobic activity per week, which includes moderate intensity housework, gardening or other activities like dancing, yoga or Tai chi.
• Find an activity you enjoy and stick with it: This makes it easier to maintain a commitment, especially if you are also doing it with others. doing an activity you enjoy, with others can make it easier to maintain a commitment.
• Incorporate balance and strengthening exercises: They are especially helpful if you have noticed you aren’t as steady as you used to be. You can find lots of balance exercise videos for seniors online or look for a balance class at your local community centre. Working on strengthening exercises for arms, legs, and core will also help improve your mobility.
• Maintain a healthy lifestyle: Eat well, avoid smoking or drinking alcohol and see your doctor regularly.
• If you have been recommended to use a walking aid - use it! And use it consistently: Have a home safety audit to see if any changes can make mobility easier or reduce fall risk. It will help you stay active and increase your confidence while moving and also prevent a fall, which could have serious consequences.

What is something people may not know about that will significantly improve their mobility?

Something is better than nothing. Sometimes we don’t start an activity because it seems overwhelming. If you are not used to exercise, start by doing something simple and achievable and build from there. You can do it!

To share a quote we love: “If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” - Robert Butler, National Institute on Aging. So many health conditions can be improved with exercise!