OverSixty April 2023 Digital

OVERSIXTY.COM.AU | ISSUE 4 | APRIL 2023 13 LIVEWELL LIVE WELL Mobility exercises help you move around more e%ectively, heal quicker from injuries and lessen the risk of fall Photo: Getty Images Mobility exercises key to a longer life "ese kinds of exercises can help improve your range of motion, recover from injuries and prevent falls MIRANDA MANIER AND ADAMMEYER LIVE WELL T he idea of “healthy ageing” might re- mind you to track your cholesterol and mind your heart health, but with falls the leading cause of injury and death from injury inAustralians – andwith over 65smost at risk – there’s a type of exercise some trainers say we should all be doing now. Mobility exercises are gaining populari- ty, and rightfully so: they’re speci!cally de- signed to help you move about better, for longer, and lessen your risk of falling. Here’s what you need to know. What are mobility exercises? “‘Mobility’ refers to the ability of a joint to move actively or passively,” says health and !tness professional Len Glassman. “Active mobility involves moving your joints freely through your muscular-skeletal system. Pas- sive mobility utilises an outside factor, such the %oor or another person, to apply.” Glassman says almost anyone can give mobility exercises a whirl, but some peo- ple may experience limiting factors such as what he calls “rigid bone structures” and “age-related changes to bone, cartilage and scar tissue.” Before you begin any new exer- cise regimen, it’s always a good idea to speak with your licensed healthcare provider. And, if you want to try the moves Glassman de- scribes below, a certi!ed personal trainer may be able to help you get started. Benefits of improved mobility Glassman says this kind of training goes be- yondhelping youage better. “Dynamicwarm- ups that go through various motion patterns (think leg and arm circles, torso rotations and deep body weight squats) can increase synovial %uid inside the joint capsule, which cushions the ends of bones and reduces fric- tion when you move your joints and improve blood %ow circulation,” he says. “Mobility training essentially prepares our bodies for the stress of more intense training.” Glassman adds that active females in par- ticular can use mobility exercises to help re- duce joint-related injuries. Women tend to have a wider range of motion in their joints, so are more prone to ankle or foot injuries. Training for improved mobility “Dynamic warm-up drills that serve to pro- tect the joint surfaces” are the best way to boost your mobility, Glassman suggests. He recommends hip circles (stand on one leg, using a benchtop for support, and gently swing the opposite leg in circles out to the side), heel-to-toe walking, and arm circles and swings as a few easy mobility exercises to incorporate in your workout warm-ups. He adds that mobility exercises are helpful because they target an important daily func- tion – basic movement. But, people should be “aware of and avoid joint limiting factors, such as when a joint feels ‘stuck,’ ‘pinching’ or is painful.” When that happens, ease o$ what youwere doing, and listen to your body. Now try these two gentle mobility exercises: Ankle stretch – Face a wall, with the toes of one foot touching it and the other a foot’s length behind. Bend your front knee past your toes, heel on the ground, until you feel a stretch in your back calf. Hold for 60 seconds before changing legs. Cat-Cow – Start on your hands and knees, hands below shoulders, knees below hips. Round your spine by pushing your hands into the ground and raising your belly, head down (see pic above). "en extend the spine by doing the opposite motion, pushing your belly towards the ground to create a curve in the back, head up. Repeat slowly 10 times.