Mobility Exercises For Seniors

By age 70, as many as one in every three individuals begin to struggle with their mobility, according to this 2023 study. Luckily, by incorporating mobility exercises for seniors, you can prolong your independence and mobility into your golden years.

The Importance Of Mobility And Balance For Senior Health

According to the National Institute on Aging (NIH), seniors who fail to get regular exercise are more likely to experience mobility issues as they get older.

Seniors with mobility issues are more likely to:

• Develop a disease.
• Become disabled.
• Be hospitalized.
• Have a lower quality of life.
• Require permanent residence at a skilled nursing facility.
• Succumb to premature death.

However, those who regularly practice mobility exercises for seniors can receive the following benefits:

• Healthier bones.
• Increased strength, balance, and coordination.
• Become more likely to maintain mobility into advanced age.
• Become more likely to remain independent.
• Better sleep.
• Less instances of anxiety.
• Reduced blood pressure.
• Reduced risk of dementia and depression.
• Reduced risk of cancer.
• More likely to maintain a healthy weight.

Safe Exercises That Seniors Can Do In A Skilled Nursing Facility

According to the NIH, evidence suggests that the body requires three main types of exercise — aerobic exercises, strength-training exercise, and exercises that improve and maintain balance.

This is vital as we age for the obvious health benefits, but also because regular physical activity is one of the only ways to maintain mobility and prevent falls.

Therefore, it’s important to consider the following mobility exercises for seniors.

Aerobics (AKA Cardio)

Consistent aerobic activity (working up to 2 ½ hours of moderate physical activity per week) helps keep your heart and lungs healthy, prevents disease, and improves overall endurance. 

Examples of aerobic/cardio workouts include:

• Walking programs
• Swimming
• Cardio targeted yoga practices
• Climbing up and down the stairs
• Playing pickleball
• Riding a bike
• Water aerobics for seniors (modification)
• Chair exercises, such as the “seated march” or an arm bike (modification)

Safety Warnings and Modifications for Those With Health Conditions

Don’t push yourself — always start slow and gradual in short increments until you can perform the activity without excessive strain. If you’re already struggling with balance and endurance issues, consider seeking professional physical therapy services, so you can learn to exercise safely and effectively.

Strength Training

Strength training as you age improves mobility by keeping the body strong enough to hold itself up. This helps seniors remain independent and prevents falls.

Examples of strength training exercises include:

• Lifting weights
• Using resistance bands
• Yoga poses that require you to hold your body weight

Safety Warnings and Modifications for Those With Health Conditions

• Start slowly with light weight (or no weight for beginners).
• Make sure you breathe evenly.
• Don’t lock your legs.
• Consider professional guidance to avoid injury.

Exercises For Balance And Flexibility

Stretching exercises provide the flexibility necessary for a full range of motion. This makes the activities of daily living easier, making senior patients more likely to maintain their independence and prevent falls.

You can combine stretching, balance exercises, and hip mobility exercises with the following practices:

• Tai chi
• Yoga
• Using a wobble board
• Physical therapy for fall prevention (modification) 

Modifications for Beginners or Those With Health Conditions

Consider doing standing exercises next to a wall or with a walking aid for balance until you’re confident you can do the exercise without any risk of falling.

You can also ask your physical therapist about how tai chi, yoga, and other stretches can be done in a chair for beginners.

How Monument Health’s Skilled Nursing Staff Supports Mobility

Our staff at Monument Health believe in personalized treatment plans, which include access to onsite rehabilitation services that can help maintain and/or strengthen mobility.

Rehabilitation services, such as physical therapy and occupational therapy, can make all the difference in regaining mobility, maintaining mobility, or preventing mobility issues in seniors.

Monument Health also offers extensive skilled nursing services to help residents live comfortably and safely with mobility issues. This includes the option of 24/7 observation for certain conditions and fall prevention protocols for patients who may already be struggling with mobility.

It’s important to remember that mobility exercises can help seniors stay active, independent, and improve their overall quality of life as they age.