In recent years, my perspective on mobility and flexibility training has changed significantly. When I was younger, my exercise regime was mainly centred on maximising strength, speed, and power, with a focus on how much I could achieve and how quickly I could perform. However, as the years have passed, mobility and flexibility have become integral components of my fitness routine, assuming a much more prominent and valued role.
It often appears that, like myself, many individuals tend to prioritise aerobic or resistance training. In this article, I aim to highlight the importance of mobility and flexibility as essential components of fitness, particularly as we grow older.
Mobility and flexibility play a vital role in maintaining physical health and quality of life, and their importance becomes increasingly pronounced as we age. Flexibility refers to the ability of muscles and soft tissues to lengthen, enabling joints to move through their complete range of motion. This capacity is essential for the ease and efficiency of daily movements, such as reaching for items on a shelf, bending to tie a shoelace, or twisting to check behind while reversing a car. With age, physiological changes such as reduced collagen production, decreased elasticity of connective tissues, and muscular atrophy (loss) can lead to stiffness and a reduced range of motion. Without deliberate efforts to maintain flexibility, these changes can accumulate, resulting in discomfort and functional limitations that impair everyday life.
Mobility extends beyond flexibility and encompasses the body’s ability to perform movements actively and efficiently. It involves not only the range of motion at a joint but also the strength, stability, and neuromuscular control required to move with purpose and coordination. This makes mobility a cornerstone of functional independence. For instance, tasks such as rising from a seated position, walking up a flight of stairs, or even maintaining balance during a stumble rely on a complex interplay of strength, joint health, and control. As we age, these capabilities can decline due to muscle weakening, joint degradation, and a reduction in proprioceptive feedback (the body’s sense of position and movement). A decline in mobility can thus lead to a cascade of challenges, including reduced self-sufficiency and an increased reliance on others for basic tasks.
Moreover, the importance of mobility and flexibility in falls prevention cannot be overstated. Falls are one of the leading causes of injury and loss of independence in older adults, often resulting from a combination of poor balance, limited joint range of motion, and inadequate muscle strength. Regular mobility and flexibility exercises can enhance balance by improving muscle coordination and reducing joint stiffness, making the body more resilient to unexpected shifts in position. Enhanced mobility also supports reaction time and stability, further mitigating the risk of falls and their associated consequences.
In addition to these physical benefits, maintaining mobility and flexibility contributes significantly to mental and emotional well-being. The ability to move freely and without discomfort allows older individuals to participate in social, recreational, and physical activities that enrich life and foster a sense of community and purpose. For example, gardening, dancing, playing with grandchildren, or simply taking a walk with friends can become sources of joy and satisfaction, provided the body remains capable of these activities. Losing this ability due to restricted mobility or flexibility can lead to feelings of frustration, isolation, and diminished self-esteem.
Regular exercises that improve mobility and flexibility, such as stretching, yoga, and dynamic movement routines, also have broader health benefits. They promote better circulation, reduce joint stiffness, and alleviate muscle tension, all of which support musculoskeletal and cardiovascular health. Moreover, these activities often encourage participation in physical activity more broadly, helping to maintain a healthy weight, improve metabolic function, and reduce the risk of chronic diseases such as heart disease, diabetes, and osteoporosis.
In summary, mobility and flexibility are fundamental for maintaining independence, functionality, and overall quality of life as we grow older. They underpin our ability to perform everyday tasks, reduce the risk of injuries, and support an active, fulfilling lifestyle. By engaging in regular practices that promote both flexibility and mobility, individuals can mitigate the effects of ageing and sustain a greater sense of vitality and well-being. These efforts are not merely about preserving physical health but also about fostering emotional resilience and the freedom to enjoy life to its fullest.
Links:
Health.com (2024) ‘Being More Flexible Could Extend Your Lifespan, According to New Study’. Available at: https://www.health.com/flexibility-mobility-longevity-8704734 (Accessed: 2 December 2024).
Araújo, C.G.S., de Souza e Silva, C.G., Kunutsor, S.K., Franklin, B.A., Laukkanen, J.A., Myers, J., Fiatarone Singh, M.A., Franca, J.F., Castro, C.L.B. (2024) ‘Reduced Body Flexibility Is Associated with Poor Survival in Middle-Aged Men and Women: A Prospective Cohort Study’. Scandinavian Journal of Medicine and Science in Sports, 24(8).
National Institute of Ageing (2020) ‘Maintaining mobility and preventing disability are key to living independently as we age’. Available at: https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age (Accessed: 2 December 2024).
