7. Exercise for mobility

Exercise for mobility

We know dynamic and static stretching exercises. With dynamic stretching exercises in the introductory part, we prepare the muscles for the activities in the main part, while also influencing the maintenance of mobility. Static stretching exercises also increase mobility.

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They can be performed as an activity in the main part of the workout, but they are usually performed at the end of the training unit. When doing static stretching exercises, hold the position for at least 30 seconds. Before performing mobility exercises, it is important to warm up the muscles beforehand. It is also important not to exaggerate the range and to perform the exercises in a controlled manner and not to take extreme positions or perform jerky movements, otherwise injury may occur. It is important that even during static stretching exercises, where we hold a certain position, we breathe freely and do not hold our breath.

Effects

Mobility exercises for seniors are designed to enhance flexibility, joint range of motion, balance, and overall functional movement. These exercises help maintain independence, reduce the risk of injuries such as falls, and promote general well-being. Below is a detailed explanation of how these exercises affect the body (Source links: 15 ):

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Improved Joint Health

Mobility exercises increase the synovial fluid production in joints, which lubricates and nourishes cartilage, reducing joint stiffness and promoting smooth movement. This can delay the progression of degenerative joint diseases like osteoarthritis and alleviate symptoms such as pain and swelling.

Enhanced Flexibility

Stretching and dynamic movements elongate muscles and tendons, improving their elasticity and allowing for greater movement efficiency. Improved flexibility makes it easier to perform daily activities, such as bending, reaching, or turning, without discomfort or strain.

Stronger Muscles

Mobility exercises often engage muscles in functional, multi-directional movements that mimic everyday tasks, enhancing strength and endurance in underused muscle groups. This reduces the risk of muscle imbalances, which can lead to pain or compensatory injuries, and supports better posture.

Increased Circulation

Low-intensity movements promote blood flow throughout the body, delivering oxygen and nutrients to tissues while removing waste products. Better circulation improves energy levels, supports cardiovascular health, and aids in the healing and recovery processes.

Reduction in Pain

Gentle movements can relieve tension in tight muscles and alleviate chronic pain conditions like back pain or arthritis through improved mobility and posture. Seniors often report feeling more comfortable and experiencing a better quality of life after incorporating mobility routines.

Cognitive Benefits

Mobility exercises, especially when coordinated with breathing or performed in a group setting, engage the brain in motor planning and execution. This can enhance focus, reduce stress, and may contribute to slowing age-related cognitive decline.

Psychological Well-being

Regular movement releases endorphins, the body's natural mood elevators, and reduces cortisol levels, which are associated with stress. Seniors who engage in mobility exercises often report reduced anxiety, better sleep, and improved self-confidence in their physical abilities.