As we get older, our bodies naturally change – muscle mass can decrease, joints may stiffen, and balance might become less reliable. But losing mobility doesn’t have to be part of the ageing process. With the right strategies, you can preserve your strength, flexibility, and independence well into your later years.
At LeapCare, we are experts in physiotherapy for older Australians, helping you stay active and pain-free. Here are six tips to help you maintain mobility as you age.
Keep Moving Every Day
Staying physically active is one of the most important things you can do for your health. Regular movement supports joint health, muscle strength, and overall well-being. Aim for at least 30 minutes of moderate activity most days.
Mobility-friendly activities include:
- Walking the dog
- Swimming or water aerobics
- Gardening
- Gentle yoga or tai chi
- You don’t have to overdo it – just keep moving.
Incorporate Strength Training
After the age of 50, it’s common to experience a gradual loss of muscle mass. But resistance training can help maintain and even rebuild strength.
- Simple ways to build strength:
- Bodyweight exercises (e.g., chair squats, wall push-ups)
- Light dumbbells or resistance bands
- Functional strength movements (e.g., sit-to-stand)
A physiotherapist can help you get started with a safe, personalised strength program.
Work on Your Balance
Falls are one of the leading causes of injury in older Australians. Thankfully, balance can be improved at any age with targeted exercises.
Try these balance boosters:
- Standing on one foot (use a chair for support)
- Heel-to-toe walking
- Gentle tai chi or yoga
- More advanced balance training with your physio
Unsure where to begin? Ask us about a balance assessment.
Stretch to Stay Flexible
Stretching improves flexibility, reduces joint stiffness, and helps with everyday movements like reaching, bending, and getting in and out of the car.
- Recommended stretches for older adults:
- Seated hamstring stretch
- Shoulder rolls and neck stretches
- Gentle spinal twists
Aim for 5–10 minutes of stretching each day—you’ll notice the benefits over time.
Listen to Your Body
If you’re experiencing ongoing aches, joint stiffness, or changes in your movement, don’t ignore them. These could be early signs of arthritis, inflammation, or biomechanical issues.
A physiotherapist can help diagnose the issue and get you back on track with safe, effective treatment.
Get a Tailored Physiotherapy Plan
Everyone’s mobility journey is different. A tailored plan, developed by a qualified physiotherapist, considers your goals, medical history, and current ability.
Whether you want to:
- Walk without pain
- Climb stairs confidently
- Regain mobility after surgery or injury
We’ll help you achieve it with a customised mobility and rehab program.
Final Thoughts
Maintaining your mobility helps you enjoy life to the fullest – whether that’s travelling, keeping up with the grandkids, or simply staying independent at home.
You don’t have to navigate it alone. With expert support and a proactive approach, you can move well and age well.
