The definition of mobility is “The ability to move or be moved freely and easily”. A common misconception is mobility equates to flexibility; however, these two are not one in the same thing: whereas flexibility is the ability of muscle/muscle groups to lengthen through a passive range of motion, mobility refers to a joint’s ability to move actively through a range of motion.

A loss of mobility can make seemingly innocuous tasks very difficult or even impossible such laying down or rising from bed or picking something up from the ground. As such we tend to associate mobility with independence with losses in mobility directly affecting how independent we are in life.

One of the major mechanisms of mobility loss is musculoskeletal pain, common among older adults, musculoskeletal pain has a cause and effect whereby severe pain decreases physical activity which then in turn leads to a decline in muscle strength and reductions in mobility.

Maintaining strength is important as we get older, as we age muscle mass and strength decreases, adults in general lose up to a 1% muscle mass per year after the age of 30, with the risk of conditions such as sarcopenia developing which is a reduction muscle mass, strength and performance. This can be further compounded by a lack of physical activity leading to more rapid declines in strength and muscle mass.

Other Conditions which can impact mobility include:

• Arthritis

Chronic inflammation can lead to joint deformation and pain. Arthritis is commonly found in the fingers, toes, wrists, knees, and hips. Arthritis happens as a result of inflammation in the joint capsule and a buildup of fibrous tissue. This can lead to erosion of the bone and joints becoming increasingly painful and unstable. Arthritis can lead to losses in flexibility, a feeling of stiffness in the body (particularly after sleeping), aches and pains and a feeling of pain and instability when moving a joint.

• Osteoporosis

Decreases in bone strength lead to increased fracture risk and fragility. This can result in various trauma fractures which can cause significant pain and inhibit mobility. Spinal and hip fractures can be especially severe in impeding joint movement and function. Sufficient calcium and vitamin D intake is suggested to maintain strong bone mineral density.

• Obesity

Obesity can also increase the risk of future mobility limitations in later life. Obesity with poor strength and/or running difficulties predisposed the risk of mobility limitation more than sixfold compared to healthy normal weight populations. Increased bodyweight carries with it an increase in mechanical load, adding additional load on the joint and increasing the energy expenditure required to move. In short, increasing the cost of performing physical tasks and activities

Fortunately, recent research has shown that older populations have substantial plasticity (capacity for change) in response to exercise.1-3% of muscle mass can be preserved by regular exercise. And being strong at any age is key to maximizing mobility. A study by Merja et al. (2013) showed a large correlation between maximal isometric strength and mobilizing outdoors, the higher strength participants experienced less reductions in mobility. Here are some tips to keep muscles and joints strong and be able to mobilise better:

• Exercise

Keep a regular exercise routine – targeting all major muscle groups. Preserve as much muscle strength and mass as possible. Exercises such as walking, cycling, and swimming are low impact minimizing stress on the joints while improving cardiovascular health and endurance

• Functional Activity

Focus on functional movements which will aid you in everyday life: ascending stairs, rising from a seat, pushing/pulling/lifting. Strong muscles can reduce pain around the joint and alleviate the compressive forces placed on it, improving overall joint function during activities of daily living

• Stay Flexible

Regular stretching and other flexibility exercises such as yoga and Pilates can help maintain joint mobility and enhance overall flexibility. Stretching promotes elasticity of muscles and tendons, reducing tightness and stiffness and supporting overall joint movement

• Eat Right

Consume a balanced diet rich in essential nutrients including anti-inflammatories such as Omega-3 fatty acids which can help reduce inflammation and joint pain. Omega-3 fatty acids are commonly found in fish, walnuts, chia and flaxseeds.

• See a professional

A qualified physiotherapist or exercise physiologist can design a specific exercise program tailored to specific needs to improve strength, flexibility and joint function. They can also advise on preventing further issues and management of pain symptoms

Mobility decline can happen gradually over many years, or it can occur suddenly because of a traumatic event. Mobility is important for maintaining community independence into old age. Pathology, aged-related changes, lifestyle, and physical activity can all increase the risk for mobility decline. Meaningful action taken at anytime can help reduce the risk of decline as we age.

So, if you’re struggling with mobility, don’t let it hinder your lifestyle and independence. Contact us today to schedule a comprehensive assessment and personalised treatment plan.

Our experienced physiotherapists and exercise physiologists are here to help you recover quickly and prevent future injuries.

Call us now on (02) 4721 1222 or book an appointment online.