Mobility Exercises: The Overlooked Key to Aging Healthily

Aching joints and stiffness may not just be signs of aging—they could signal a growing crisis in mobility health for millions.

Dr. Miho Tanaka highlights that mobility exercises can reduce long-term risks of cancer, cardiovascular disease, dementia, and depression.

She emphasizes the importance of maintaining activity levels through deliberate mobility routines: "For anyone who wants to stay active later in life, there has to be a deliberate process of maintaining that level of activity by doing mobility exercises."

Jessica Valant explains the distinction between mobility and flexibility using the concept of the joint network: "Motion is lotion, which is a saying we use in physical therapy all the time." This phrase underscores how movement lubricates joints, preserving their function over time.

Early warning signs of mobility decline include aching joints or muscle stiffness without exertion, and acute joint swelling or pain after activity. Addressing these symptoms early through targeted exercises can prevent further deterioration.

Dr. Corey Simon recommends simple at-home routines for sedentary individuals: chair squats, wall push-ups, and 10-minute daily mobility sessions focusing on hips, spine, and shoulders.

"You don't have to have a gym to do this," he notes. Public health experts suggest starting with daily walking and adding 10 minutes of mobility training to existing routines.

Results from consistent mobility work may appear within four weeks, according to Valant. This timeline aligns with broader public health goals of reducing sedentary behavior and promoting long-term physical resilience.

⚠️ LEGAL DISCLAIMER: It is for informational purposes only. It never substitutes for professional medical advice, diagnosis, or treatment. Always consult your doctor regarding any questions about your health.