For many of us, getting older often means experiencing creaky joints and a sense of stiffness that makes everyday tasks feel more challenging than they used to be. But could it be that our bodies are simply not designed to move in the way we expect them to? Mobility – the ability to move freely and easily through a range of motions – is a crucial aspect of physical wellbeing that's often overlooked, according to health experts.
Tyler McDonald, a certified personal trainer and senior brand manager for the National Academy of Sports Medicine, explains that mobility exercises lack the immediate visual impact of conventional workouts, leading to them being neglected. However, he stresses that good mobility is fundamental to feeling better and performing daily activities with ease. Dr Andrew Jagim, a sports medicine expert at the Mayo Clinic Health System, clarifies that mobility differs from flexibility. While flexibility is the passive range of motion, mobility encompasses strength, motor control, coordination, and stability, allowing for dynamic movement.
The primary benefit of robust mobility is enhanced freedom of movement, McDonald states. When the body functions as intended, simple actions like bending to pick up dropped keys or reaching into a car's back seat become effortless. Without adequate mobility, the body often compensates by overworking other joints and muscles, such as the lower back, if hips are stiff from prolonged sitting. This compensation can lead to chronic aches, premature joint wear, and a heightened risk of injury during sudden movements.
Furthermore, mobility plays a critical role in independent ageing. A 2023 study published in the International Journal of Environmental Research and Public Health highlighted that many elderly individuals who fall, even without injury, often require emergency assistance because they lack the hip and knee mobility to get back up. The paper noted that prolonged time spent on the floor post-fall significantly increases mortality risk. For younger individuals, physiotherapist Dr Kelly Starrett, co-author of 'Built to Move', points out that improved mobility enhances athletic performance by increasing efficiency and power, allowing for better recovery and sustained effort.
Incorporating mobility exercises into a routine need not be complex. Experts suggest a straightforward approach: spend 20-30 minutes daily sitting on the ground. This can be done while watching television, varying sitting positions such as side-saddle, hurdler, kneeling, or cross-legged. This simple practice encourages the body to move through different ranges of motion naturally, fostering improved joint health and overall mobility without the need for specialised equipment or intense workouts.