Keeping Mobility as We Age: The Key to Staying Active and Independent

SARAH MONAGHAN, COSTA HEALTH

You’re reading a preview of the March/April 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit MA25

Staying mobile as we age is one of the most effective ways to maintain independence and a fulfilling life. Many people prioritise stretching over mobility, yet mobility training does more to keep us active, strong, and capable. But what exactly is mobility, and how does it help us stay engaged in daily life?

WHY MOBILITY MATTERS

Mobility means moving freely and efficiently through a full range of motion, combining flexibility, strength, and control. Stretching can lengthen muscles, but it does not always improve movement. For example, someone might touch their toes after stretching but still struggle to squat or climb stairs easily.

Mobility training focuses on joint function and practical movement. It strengthens the body for everyday tasks such as reaching overhead, bending, or standing up from a chair. This becomes even more relevant with age as stiffness, imbalances, and weakness can develop.

Unlike static stretching, mobility exercises keep the body in motion. This increases blood flow, strengthens connective tissues, and lowers the chance of injury.

BENEFITS OF MOBILITY TRAINING

Healthier Joints – Mobility exercises lubricate joints, reducing stiffness and easing discomfort from inactivity or conditions like arthritis.
Better Balance and Stability – Regular practice improves body awareness, lowering the risk of falls.
Increased Strength – Many mobility movements engage multiple muscles, building strength where it matters most.
Lower Injury Risk – Moving through a full range of motion reinforces connective tissues and reduces strain.
More Confidence – Feeling strong and capable allows greater independence and enjoyment of activities.

Recently Jane, who had just turned 70, came to see me in the clinic. She was having problems getting up from a chair and felt her mobility declining.

We started with some in-clinic treatment to improve her lower back mobility, and afterwards she was given simple at-home exercises to help stay with day-to-day movement and build strength. Here’s what Jane had to say:

“After struggling with stiffness and discomfort in my lower back, I visited Sarah to treat the tension. Following this, I was introduced to a few simple yet effective exercises, including the cat-cow stretch and sit-to-stand movements. These exercises were easy to incorporate into my daily routine and made a significant difference. The cat-cow stretch helped improve my flexibility and reduced tension in my lower back, while the sit-to-stand exercises strengthened my glutes and improved my overall mobility. I feel stronger, more stable, and far more comfortable in my movements now. These small, consistent changes have had a big impact!”

SIT-TO-STAND CHAIR EXERCISES:

1. Stand in front of a chair with your feet apart and your arms straight out in front of your shoulders.

2. Holding your arms out will help you stay balanced as you complete repetitions.

3. Bend your knees and push your hips down toward the base of the chair.

4. After a slight pause , press your body upward and stand up to complete the rep.

5. Two to three sets of 10 reps a day are recommended.

ADDING MOBILITY TO DAILY LIFE

Mobility training does not require much time. Just 10–15 minutes a day can bring noticeable improvements. Try including simple exercises in the morning, using them as a warm-up, or fitting them in during television breaks.

Mobility is about movement, not just stretching. Strengthening joints and improving movement patterns leads to greater confidence in everything from gardening to travelling.

A LASTING INVESTMENT

For those of us in our later years, mobility work is more than a fitness routine—it supports independence and daily comfort. It keeps the body moving well and free of pain. Shifting the focus from passive stretching to active mobility builds strength, stability, and long-term well-being.

Start today and enjoy unrestricted movement for years to come. Age does not limit ability when the proper steps are taken to stay active and strong.

If you want to visit the clinic for a check-up or guidance on correcting posture or alignment, contact me and I will be happy to help.

ABOUT SARAH MONAGHAN

I’m Sarah Monaghan, a Chiropractor with over 20 years of experience helping people lead healthier, more active lives. As the owner of Costa Health in Mijas, I work with a dedicated team to offer expert care in Chiropractic, Physiotherapy, and massage. Together, we aim to enhance the well-being of our community.

Tel: +34 711094431

Costa Health, Calle Tapacio 2, Riviera del Sol, Mijas

You’re reading a preview of the March/April 2025 issue of 55+ Wellness Magazine. For the full version, packed with even more insights, inspiration, and exclusive content, visit MA25