Mobility Exercises for Senior Citizens Before They Exercise

Mobility exercises help senior citizens increase balance and strength and maintain muscle memory when an injury or disability occurs. These exercises provide an effective warm-up routine, which can be included in any workout program. Older adults who perform mobility exercises regularly are able to exercise using a greater range of motion while still maintaining proper form and safety.

  1. Chair Exercises

    • Chair exercises increase blood circulation and strengthen your muscles. To enhance mobility in your feet and ankles, do an ankle stretch by extending your leg and pressing down with the ball of your foot, as if you are pushing the gas pedal on a car. Perform this exercise on both ankles. To do a trunk mobility exercise, gently twist your torso from side to side. Hold your arms out at a 90-degree angle for a more challenging movement. Make sure you maintain upright posture while doing this exercise.

    Standing Exercises

    • Standing while doing mobility exercises requires more balance and stabilization. Being close to a wall or chair allows you to hold on for added support if needed. Sideways wall walking is a great way to increase mobility in your legs and hips. Keep your hands on the wall for balance and slowly take sideways steps. Count your steps and return back to your starting position using the opposite leg to lead. Do a front bend to increase hip and spine mobility. This is also an excellent hamstring stretch. Slowly bend forward at your waist, allowing your arms to relax and dangle. Raise your torso to an upright position and repeat. If possible, touch your fingers to your toes before returning to the starting position.

    Water Exercises

    • Begin by walking around the pool.

      If you suffer from arthritis or joint pain, water-based exercises are a great alternative for an effective and pain-free exercise routine. Because of water's resistance, it will be more difficult to walk and move about freely while under water. However, working out in water is easier on your joints. Start by walking around the edge of the pool or up and down the lanes. Once your body is accustomed to the movement, start raising your knees higher as you walk about the pool. Include arm circles or a hugging movement to increase shoulder, back and chest mobility.

    Safety and Warnings

    • Mobility exercises should be included in your regular exercise program to ensure safety and proper range of motion during more strenuous exercise. Make sure the chair you use is sturdy and in good condition. Exercising with a friend or a group is a good safety precaution and can be motivating. When you use the pool, a lifeguard should always be present. Consult your doctor or appropriate healthcare professional if you are unsure which exercises are best for your condition.