Increasing Mobility In Older Adults
Here’s some staggering stats for you. 80% of people will experience back pain at some point in their lives. Roughly 70% will experience neck pain. With an aging body comes stiffness and less activity. As we get older, we tend to replace exercise with convenience. Instead of our favorite activity outside, we stay indoors and watch T.V. All the entertainment we could ever imagine is within arms reach on our smartphone or tablet. The simple truth is, if we don’t use our muscles, they’ll go away.
Why do we become less active with age? Is it the stress of everyday responsibilities weighing down our actions? It’s been documented in recent studies that 75% of illness is due to stress. Let’s unpack that statement for a bit. The friction you are experiencing is causing you to be stagnant and lazy. You don’t think your way out of a problem. You move your way out of a problem. Exercise is not only good for mobility and balance, it stimulates your mind and activates your nervous system.
It’s important to incorporate cornerstone functional movements into your physical therapy routine, such as bending, single-sided, rotational, pushing and pulling. Focusing on exercises that center around these areas will enhance faulty form, neuromuscular strength and heal injury. We are a product of our daily habits. Simple compound movements over time, will heal the body and enhance your balance and mobility.
Bending: This essential practice can be carried out in various forms. For the more advanced, yoga, a Zumba class or dynamic stretching will have positive effects on your mobility. For those settled with chronic pain, some less complex movements will be a good starting point. Chair squats, calf raises, and arm circles are all great exercises to get you pointed in the right direction. The key is to strengthen those muscles surrounding the injured area to increase circulation and keep from deteriorating even more.
Single-Sided: Never underestimate the power of walking. Doing this activity outside regularly will increase your vitamin d levels and lower stress. This simple movement requires balance and flexibility. For the more advanced, running, and biking are a great way to get this all-important movement into your weekly exercise routine. The key is consistency and being realistic with yourself on what movements make the most sense for you.
Rotational: Lateral movements of the shoulders, hips, and arms will enhance your mobility and a crucial step toward regaining strength. You can incorporate resistance bands, low pound weights and do these exercises in the comfort of your own home. Rotational movements are frequently used to reestablish your mobility and repair the injured muscle group.
Pushing and Pulling If we were to break down these movements into normal everyday activity, it would be similar to these. Opening and closing a door, pushing a cart, pulling drapes and blinds, or dragging a suitcase. Have you ever experienced a decrease in strength during these tasks? Pull in it’s simplest form is when you force to move an object closer to you. A push movement would be the exact opposite. Push exercises train the chest, shoulders, and triceps, while pull exercises train the back, biceps, and forearms. Try simple movements for each and work your way up gradually. Simple activities such as pulling an object to you and pushing it away will pay dividends when practiced regularly.
The key with any physical therapy program are better your results from the day before. Never underestimate the power of positive momentum. Establishing it in your daily routine will enhance your balance and mobility, so you can enjoy life again. Allow The PT Clinic of Oklahoma to construct a treatment program that will relieve your chronic pain and increase your movement.