Mobility training is a significantly overlooked area of strength and fitness – but it’s what will keep us independent and spry in our later years.
Words Chantelle Pattemore
A common assumption about ageing is that we automatically lose the ability to do the simplest everyday tasks – such as bending to pick up the washing. But what if this didn’t have to be the case? Maintaining good mobility means we can keep moving in all the ways we’re accustomed to as we age, while also lowering our risk of debilitating injury. And, just like running to support cardio health or lifting weights to increase muscle, there are specific ways to train for improved mobility.
‘A lot of people get confused between what flexibility is and what mobility is,’ says Kim Gardner, a personal trainer and mobility specialist (@kimgardnerpt). ‘Flexibility is the ability to take your body into desired positions. Exercises may involve holding a stretch or completing dynamic movements that can be passive or active.’
Mobility training, meanwhile, looks different. ‘Mobility is often referred to as the range of motion around a joint, but it’s also the measurement of your ability to move well and independently,’ Kim explains. ‘To achieve this, it’s important to work on strength and stability, as well as stretching.’
Benefits of mobility training
No matter our age, the benefits of good mobility are significant. As mentioned earlier, it’s the foundation to moving well so we can keep doing the activities we love and retain our independence.
Especially in our older years, mobility is vital for engaging in smaller functional movements, says Jane Basley, a personal trainer and founder of Body Manoeuvres (bodymanoeurvres.com). ‘For instance, can you twist around and talk to somebody? Or maybe you need to manoeuvre around something in a store – can you take smaller steps and be comfortable doing that?’
Mobility training is also advantageous in reducing injury risk, says Kim – both among those who live a more sedentary lifestyle and those who are active. For individuals who regularly exercise, good mobility enables us to perform movements (such as a squat or lunge) better and more efficiently.
‘Until you don’t have mobility, you don’t realise how important it is,’ Kim states.
Getting started
The words ‘strength training’ can be intimidating – but this aspect of mobility training needn’t involve hitting the weights rack.
‘The most important thing to understand is that
