“4 ways to improve MOBILITY As We Age: Fewer aches and pains.” By Stephanie Owings

Have you ever heard of the adage, “motion is lotion?” Aging is natural. Losing your mobility is not. According to renowned Yin Yoga instructor Bernie Clark, “the balance between stress” and “rest” keeps us at optimal mobility and health. Too much rest makes your muscles weaken and atrophy. Too much stress and exercise can damage overworked muscles, joints, and tendons. Here are four steps to better mobility and less pain.

1. “Motion is Lotion.”

I first got the idea to write this article when I realized that my aches and pains were growing daily. I had inverted hips from years of sitting hunched over my computer. My doctor explained that my hip flexors were weak, and my psoas muscles were tight from walking without stretching. If you don’t know what a hip flexor or psoas muscle is, join the club.

My poor posture reflected these problems by putting unnecessary stress on my hip joints and ligaments. “But don’t worry about it,” the doctor said. “It’s all a part of aging.”

I consider myself an active person. I walk, swim, and garden regularly, even in the winter. Doing these activities is more than exercise to me. It is the way I enjoy my life. And yet, as I grow older, things have started to change. For instance, the dreaded two-pound weight gains each year no matter what I do. There is also the loss of muscle mass. My posture takes the brunt of these changes as gravity does its work. According to my doctor, sitting too much can cause the core muscles supporting the spine and hips to invert, tighten, and misalign, affecting my overall health.

My hips ached all the time, even lying-in bed. I thought, “Oh no! I will need hip surgery at 55, like my mother, uncle, and brother-in-law. At least it’s better than knee surgery, like my sister’s husband, who was a long-distance runner. Knees are even more delicate than hips. Besides, surgery does not always fix the problem.

Most people get surgery to relieve chronic pain and decrease mobility, and it can work. However, if weak core muscles, poor posture, and creeping weight gain continue, so will the aches and pains. Then the cycle begins again. You become less mobile to avoid the pain. You gain weight because you are not exercising, and joints start to ache even when resting. It can feel like there is no way out.

There is another option. You can get better! Learning the cause of the pain and what we can do to heal is the first step to long-term healing even as we age.

2. “How Do You Feel, Now?”

Accepting and adapting to the changes in our body is the next big step. I feel like I have been adapting to changes in my body since I started my period at twelve. I remember saying to my mother, “Why? Why do I have to change?” I complained. “Everything changes.” She said. And although disappointed, I did eventually move on and learn to deal. Sometimes even gracefully.

I found it helps to understand what is happening to your body and why regarding changes. It doesn’t stop the changes, but it is easier to adapt according to what you need

The notion that the human body changes every seven to ten years isn’t exactly true. “The cells within a human body are myriad, multi-functioned, and completely distinct from one another. Different kinds of human cells replace themselves at different rates, which means the human body is comprised of cells of many different ages” (Snopes).

I took my mobility and stability for granted even as I gradually was losing it. These changes demanded another level of awareness. Rather than resist, try to see it as an opportunity to learn what your body needs to maintain optimal health and what you want your body to be able to do throughout your life.

For instance, how long can you stand on one leg without losing your balance?

We increase mobility through stretching and lengthening muscles, loosening neglected joints and ligaments. We also gain mobility by strengthening our muscles, increasing dwindling muscle mass, and improving stability.

Take baby steps to gain strength, like standing one leg for a few seconds at the beginning. Repeat and increase the next day. Mobility is about enjoying movement without pain and living the life you want.

3. “Flexibility vs. Mobility.”

As we age, we suffer from more aches and pains because the fascia, which is the membrane that surrounds and supports muscle tissue, begins to tighten, causing stress.

Mobility relates to the range of motion for joints. Flexibility and mobility are not the same. Flexibility is a component of mobility because “It’s difficult to move a joint if the muscles and tissues surrounding it are too tight. Tight muscles can pull on a joint, causing it to become misaligned and unstable,” says Angele D. Bourg, M.D. Flexible muscles are like rubber bands that can move as they stretch. Stiff joints restrict your mobility which can cause injuries. Even when you are flexible other factors can cause poor mobility, like sitting too much.

To increase mobility, the old habits that caused immobility must change. Health experts and exercise gurus agree if you want to improve your health, even as you age. “Exercise and chronic diseases Get the Facts” by Mayo Clinic Staff.

See a doctor first and get their advice on your overall health. In addition, consider seeing a physical therapist and get advice on the exercise methods specifically for your problem areas.

Talk to them about what you like to do and what you don’t. What will increase your mobility, stability, and strength? Trust yourself! Listen to your body, and let your aches and pains be your guide.

When your mindset shifts toward health and well-being, your body will too.

Aging is not about good or bad. It is different. What gave us optimal health at 40 will be different at 60 and different again at 80. The mindset “motion is lotion” will remain the same.

4. “Transforming Suffering into Well-being.”

There are various methods to getting your mobility and stability back.

There is yoga, physical therapy, swimming, and weight training to name a few. There are visualization techniques and mindful meditation that relieve stress.

For me, the combination of Yin Yoga and meditation proved to be what my body needed to regain mobility, stability, and stress relief. Designed to exercise “ligaments and regain joint space and strength,” says Bernie Clark. After a series of poses each day, it feels like I have had a deep tissue massage.

Aches and pains motivated me to try Yin Yoga, but my increased mobility, stability, and strength keep me practicing almost daily.

Physical therapy uses stimulation, massage, exercises, and other techniques to manage pain and promote healing. You don’t need a doctor’s permission to see a physical therapist. They can evaluate and develop a short- and long-term plan for your specific health problem or goal.

A physical therapist, like a nutritionist, explores what changes will work best for you as an individual by looking at your health history and the underlying causes of your pain. They can also help establish healthy habits and maintain them.

Swimming three times a week takes weight and pressure off joints, supports your local swimming pools, and strengthens weak muscles.

Weight training can also increase mobility, stability, and strength as you age. Strong muscles support joints for better mobility.

The body’s capacity to move and feel stable redefines the aging process more than skincare or being thin or overweight. Take a class, meet new people, and enjoy yourself. If I can do it, anyone can. You don’t have to settle for aches, pains, and medications. Listen to your body and learn from it.

Sources

Clark, Bernie. The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yoga. A Wild Strawberry Production, 2011, 2019

Simon, Kai. What I Learned from Standing On One Leg Every Day. Kai Simon Fitness: Practical Fitness Guidance for All Levels. 06 August 2018. https://www.youtube.com/watch?v=mvyCauqAkTEAccessed 08 May 2022.