Keep moving! Maintain mobility as you age.

Monday, February 24, 2025

[3 MIN READ]

Maintaining mobility as we age is a crucial component of maintaining our overall health and wellness.
Reduced mobility can lead to serious health issues, including increased hospitalization and disability.
A Providence Swedish sports medicine specialist shares simple, effective ways to keep your body strong, flexible and mobile for years to come.

Keep moving! Maintain mobility as you age.

Anyone who’s ever experienced difficulty moving their body from one position or location to another knows all too well the vital role mobility plays in your overall health. And as we get older chances are good we’ll re-learn that lesson on a regular basis.

Mobility—the ability to move freely and easily—is a core component of independence and overall good health. Studies show that reduced mobility can have significant health consequences that directly affect your quality of life.

“Physical activity doesn’t just help you stay independent – it also supports heart health, lung function and muscle strength while reducing the risk of falls. When you move less, you become weaker and stiffer, making movement even harder. This can create a vicious cycle where decreased activity leads to further decline, making it increasingly difficult to regain mobility,” says Alexander Lloyd, M.D. “But that doesn’t mean it’s impossible.”

Mobility matters

It’s difficult to overestimate the effect mobility has on your health. Older adults who lose their mobility often have higher rates of hospitalization, serious disease, disability and death, according to the National Institute on Aging.

“As your physical fitness declines, everyday tasks get harder. You lose muscle mass, which makes it more difficult to get up from a chair, bend down to pick something up or reach for items on a high shelf. Staying mobile means maintaining enough strength and fitness to handle these tasks directly tied to longevity,” says Dr. Lloyd, a board-certified physiatrist specializing in sports medicine at Swedish Spine Sports & Musculoskeletal Medicine.

The impact on your health goes well beyond basic movement, Dr. Lloyd notes.

“Reduced mobility doesn’t just affect physical health – it also impacts mental and social well-being. When movement becomes painful or difficult, you may stop participating in activities you once enjoyed. This can lead to social isolation, affecting your mood and overall quality of life. Chronic pain or stiffness can make family outings or travel challenging, limiting opportunities to connect with loved ones,” says Dr. Lloyd.

Move it or lose it

If you are finding that moving is becoming more difficult—whether it’s getting up from a chair or out of your sweetheart’s Porsche—moving more often is one of the best things you can do to alleviate the problem – regardless of your age.

“While aging does bring natural changes, such as a gradual decline in cardiovascular capacity, muscle mass and flexibility, these effects can be managed. Your fitness level at 65 depends more on your lifestyle than your age. Some people in their 60s remain active and strong, while others struggle with mobility. The key difference? Consistently maintaining strength and flexibility over time,” explains Dr. Lloyd.

The most important factor in maintaining mobility is consistency, according to Dr. Lloyd. “Whether it's yoga, strength training or daily walks, doing something regularly matters more than the specific activity,” he says.

According to the Physical Activity Guidelines for Americans, adults should do muscle-strengthening exercises at least two days a week and exercise a minimum of 150 minutes every week at a moderate pace or 75 minutes at a more vigorous pace. That can sound daunting if you're not physically active, but with a little effort, it’s achievable, and the results are more than worth it.

A well-rounded exercise routine includes four types of exercise, according to the National Institutes on Aging. They are:

Endurance exercises such as walking briskly to increase your breathing and heart rate.
Strength exercises, such as using resistance bands or lifting weights, to build and strengthen muscle.
Balance exercises to improve balance and prevent falls.
Flexibility exercises to stretch your muscles and help you stay limber.

Dr. Lloyd recommends the following schedule:

Stretch daily. Flexibility improves with regular stretching, ideally every day.
Cardio exercise four to five days a week. Activities like walking, biking or swimming support heart health and endurance.
Strength training one to two times a week. Using weights, resistance bands or bodyweight exercises helps maintain muscle and bone strength.

“Try new activities until you find one you like,” advises Dr. Lloyd. “Finding an activity you enjoy increases the likelihood that you’ll stick with it,” he explains. “Whether it’s a group fitness class, swimming, hiking or something else, enjoyment plays a big role in consistency.”

If your regular exercise routine causes pain or discomfort, consulting a doctor or physical therapist can help ensure you’re moving safely and effectively, according to Dr. Lloyd. Then, all that’s left is choosing an activity and getting started.

“There’s no ‘right’ way to stay active. Just doing something is better than doing nothing,” says Dr. Lloyd. “Start with small, manageable goals and build from there. Over time, consistency will lead to better mobility, strength and overall health.”

Learn more and find a physician or advanced practice clinician (APC)

Whether you require an in-person visit or want to consult a doctor virtually, you have options. Contact Swedish Primary Care to schedule an appointment with a primary care provider. You can also connect virtually with your provider to review your symptoms, provide instruction and follow up as needed. And with Swedish ExpressCare Virtual, you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections and more. You can use our provider directory to find a specialist or primary care physician near you.

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