Mobility is your ability to move through your environment and contributes to your quality of life. It also influences your independence, which is why it’s essential to implement healthy lifestyle habits to maintain it.
Importance of Mobility and Independence
As you age, your muscle density begins to decrease, affecting their ability to function properly. Mobility can help you strengthen your muscles, ease joint stiffness and promote good posture. It not only contributes to your physical health but your mental and emotional well-being too.
Being able to move confidently and safely can influence your self-esteem and confidence in your ability to live independently. With good mobility, you can manage daily tasks, reduce your fall risk, slow physical decline and participate in social activities.
Tips for Promoting Mobility and Independence
Stay Active with Simple Exercises
A fitness routine can help you gain or maintain mobility. Exercise preserves muscle mass, flexibility and balance while easing joint stiffness and tension. Create a fitness routine that suits your abilities and interests – this should be enjoyable, not a chore.
Here are some suggestions:
- Chair squats: Sit down and stand slowly to work your thighs and glutes.
- Heel-to-toe walk: Take 10 to 15 steps forward, placing one heel directly in front of the toes of your other foot.
- Single leg stands: Use a sturdy surface to balance then lift one leg out straight a hold for a few seconds. Alternate sides.
- Arm raises: In a seated or standing position, slowly raise your arms out to your sides and over your head before lowering them.
- Hamstring stretch: While seated, extend a leg forward and reach toward your toes to stretch the back of your thigh.
- Calf stretch: Face a wall and place your hands for balance. Move one foot backward, pressing your heel into the ground and leaning forward slightly.
Eat Well to Stay Strong
Fuel your body and mind with a well-balanced diet. Eating nutrient-rich foods supports muscle density, bone strength and energy levels.
Include the following vitamins and minerals in your diet to support mobility:
Calcium and Vitamin D: Both nutrients support bone health, lowering your risk for fractures and osteoporosis. Dairy products are good sources of calcium and fortified cereals, juices and leafy greens will have Vitamin D.
Protein: Your body breaks down protein into amino acids to build muscle. Eat poultry, fish, eggs, dairy products and plant-based proteins like soybeans and chickpeas to keep your body strong.
Carbohydrates: Your body uses carbs as an energy source to fuel physical activity. Include whole grains like brown rice, whole wheat bread and quinoa.
Omega-3 fatty acids: The anti-inflammatory properties of omega-3 fatty acids can ease joint discomfort. You’ll find it in fatty fish, spinach, walnuts and edamame.
Antioxidants: Inflammation and free radicals contribute to joint stiffness and cartilage damage. Eating berries, bell peppers, dark chocolate and pomegranates provide antioxidants to combat those issues.
Use Assistive Devices for Stability
Canes, walkers and rollators can help you move safely so you can participate in daily activities and tasks. Grab bars and lifting reclining chairs are effective devices to get from a seated position without assistance. You can support your balance by using braces, especially if you have issues with knee, ankle or back stability. Orthopedic shoes and inserts can enhance your posture and ease back pain.
Prevent Falls at Home
It’s important to identify and address fall risks in your home even if you have good mobility.
Here are some tips:
- Remove rugs, cords and furniture from walkways.
- Install rails and grab bars in your halls and bathroom.
- Place non-slip mats in your shower or tub.
- Use motion-sensor lights to improve visibility, especially at night.
- Wear well-fitting shoes with non-slip soles.
- Swap your regular toilet set for an elevated alternative.
Participate in Social Activities
Socializing can reduce feelings of loneliness and reduce your risk of depression. It’s also a good way to stimulate your brain, improve your memory and use problem-solving skills. Interacting with others causes your body to release oxytocin, a hormone that improves mood.
Share life experiences, learn a new hobby or volunteer to build personal connections and create a sense of belonging. That can boost your confidence and foster a feeling of self-reliance, which is crucial for maintaining your independence.
Promoting Overall Wellness Every Day at Embassy Healthcare
At Embassy, you’re in charge of your care plan and guide our efforts to help you achieve your wellness goals. Embassy Healthcare offers assisted living, skilled nursing and therapy and rehab and much more. Contact us to schedule a tour at one of our facilities.
