Four Mobility Practices For Graceful Aging
Aging is an inevitable process that affects our physical and mental health. The extent to which aging affects your quality of life largely depends on your lifestyle and how you prioritize your mobility practice.
In this article, we look at four essential types of postures and movements that you can prioritize as you age:
Standing on one leg may seem like a simple task, but it requires good balance and stability. Balance is an ability that diminishes as you age - if you let it. Practice standing on one leg to help improve your balance and to prevent falls, which can be a significant risk for older adults. To perform this exercise, stand with your feet hip-width apart and lift one leg off the ground. Hold this position for 30 seconds or as long as you can. Then, switch legs and repeat. You can use a wall or a chair for support if needed.
Getting up from a chair without using your hands is an excellent exercise to strengthen your legs and improve your mobility. It can also help you maintain your independence by reducing your reliance on external support. To perform this exercise, sit in a chair with your feet flat on the ground. Keep your back straight and cross your arms over your chest. Then, use your leg muscles to stand up from the chair. Repeat this exercise for 10 to 15 repetitions.
Getting up off the floor is an essential skill for older adults to have, as it can prevent the need for outside assistance. To perform this exercise, lie on your back and roll over onto your stomach. Then, use your arms to push yourself up into a kneeling position. Finally, use your leg muscles to stand up. This exercise can be challenging at first, so start slowly and gradually increase the number of repetitions.
Laying on your stomach is an important exercise for improving your posture and for strengthening your back muscles. It also promotes gut health and mobility in the neck and cervical spine. Play around with this and get comfortable. You can start with your arms at your side or under your head and gradually work towards bringing your arms out in front of you. From here you can try lifting your arms and legs off the ground at the same time, holding this position for five seconds. Then, lower your arms and legs back down to the ground. Repeat this exercise for 10 to 15 repetitions.
Standing on one leg, getting up from a chair without using your hands, getting up off the floor, and laying on your stomach. Use these practices to check in with yourself and the state of your physical form. Start slowly and gradually increase the intensity of the exercises as you feel comfortable. If you have any health concerns, be sure to consult with your healthcare provider before starting any exercise program.