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Exercises That Can Help Older Adults Stay Mobile

As we age, our mobility may decline. Some people experience this more than others, but it comes with the territory. It isn’t easy to stay mobile and active as you get older. But with a little creativity and a few consistent exercises, you can maintain your mobility for longer than you might have otherwise thought possible. To help improve your mobility, try the following exercises.


This exercise works the legs and hips. Stand with your feet at a 45-degree angle and extend your arms out to the side. Keeping your knees slightly bent, lower into a full squat until you are just below parallel. Then come back up very slowly as you extend your arms and legs fully to return to the starting position. Perform this exercise two or three times, taking one minute of rest between sets.

This exercise improves your balance, flexibility, and general fitness. Stand with your feet slightly wider than shoulder-width. If you have limited mobility in one or both of your knees, try using a chair to support you.


This exercise works the legs, hips, and glutes. Stand with your feet slightly wider than shoulder-width and extend your arms out to the side. Keeping your knees slightly bent, lower into a full lunge until you are at least parallel to the floor. Then come back up very slowly as you extend your arms and legs fully to return to the starting position.

It is a great way to improve your flexibility, balance, and overall agility. Stand straight with your feet together. Take one step forward by placing the most weight on foot behind you and bending that knee until it almost touches the floor. Then rise back up, switching your weight to the front foot.

A Walk.

A brisk walk is a great exercise for improving flexibility, balance, and general health. Start by standing upright. Next, take a step forward with your left foot. Then shift all of your weight onto the heel of your front foot, taking another step with your left foot. Repeat the process over and over.

Walking is a good exercise for improving your health and fitness. Walking is low impact, making it a great way to exercise with joint pain. It’s also a good way to exercise if you aren’t feeling up for the weight room. Walking is great for improving your endurance, and it’s also very easy on your joints. You don’t have to run very far or do very many reps. Just walk or jog slowly to get in some quality exercise every day.

Push Ups.

Push-ups are great exercises for improving your strength, balance, flexibility, and overall health. They work your chest, triceps, shoulders, and back. You can also do push-ups with your knees on the ground, which works the quadriceps and glutes more. The harder you push yourself in a push-up, the more difficult they become.

Start by standing with your feet shoulder-width apart. Place your hands on the floor at chest level, keeping your arms straight. Slowly lower yourself to the ground, then rise back up. Aim for as many reps as you can manage in one workout session.

Free Weights.

Free weights are great additions to your workout routine. While they aren’t usually as convenient as using machines, free weights are a great way to improve flexibility, balance, and strength. You can purchase or make your free weights out of familiar objects such as milk jugs, water bottles, and soup cans.


Swimming is a great way to improve your mobility and overall health. Swimming is easy on the joints and is a great way to exercise. A swimming workout is done anywhere you have access to water. You don’t have to have private pool access or a pool. Jog or walk in the park, swim at school during recess, or swim laps in your indoor swimming pool if you have one.

It’s good for improving flexibility, strength, and general fitness. It doesn’t require any special equipment or training. The best part about swimming is that it’s low impact, making it a good exercise for older adults. If you have joint pain or balance issues, you will especially benefit from swimming.


Stretching is an important part of staying fit and healthy. Stretching is not only for your muscles. It’s also for your tendons and ligaments. Your joints need to be flexible so that they can move properly. Otherwise, you could end up with arthritis or other joint problems later. A good way to stretch is through yoga. Yoga stretches some parts of your body more than others, but it is a good overall exercise that will help maintain your flexibility as you get older.

Resistance Bands.

Resistance bands are really easy to use, and they come in a lot of different resistance levels. If you like to exercise at home but don’t have access to weights, resistance bands are used in place of weights. Resistance bands are especially great for joints because they are very low-impact. You don’t have to worry about hurting your joints when using resistance bands.

It is a great exercise for maintaining your flexibility and improving your strength. Stand on one end of the resistance band, step slightly away from it, and wrap the other end around your hand closest to the band’s free end. Then push up against it. You can also attach them to a doorknob and do the same thing by pushing back against them.

Calf Raises.

Calf Raises are great for improving your strength and overall health. This exercise works your muscles and is a good way to improve your lower legs’ flexibility, strength, and endurance. It helps strengthen your calves and hip muscles, which is essential for keeping you agile as you age.

In conclusion, your joints need regular exercise, just like the rest of your body does. With a little creativity, you can find exercises that work for you and give you a way to stay active without putting too much stress on your joints.


The content on this page is for informational and educational purposes only and does not constitute professional medical advice. Patients should not use the information presented on this page for diagnosing a health-related issue or disease. Before taking any medication or supplements, patients should always consult a physician or qualified healthcare professional for medical advice or information about whether a drug is safe, appropriate or effective.