Age-Related Physical Changes That Impact Mobility

Mobility is the ability to move freely and purposefully through daily activities, encompassing essential physical skills such as stamina, strength, balance, coordination, and range of motion. Research shows that optimal mobility—relative ease and freedom of movement—is central to healthy aging.¹ For older adults, maintaining mobility is crucial for independence, quality of life, and overall health. It allows them to perform everyday tasks and live self-sufficiently for longer.

Regular physical activity helps preserve muscle strength, bone density, and joint flexibility. It also promotes emotional and social well-being by reducing anxiety and depression, thereby enhancing overall quality of life. Moreover, the Centers for Disease Control and Prevention (CDC) reports that an older adult (aged 65+) suffers a fall approximately every second in the United States, and good mobility can significantly lower the risk of falls and related injuries.²

Gradual Physiological Changes that Affect Mobility

As individuals age, gradual physiological changes can affect mobility. These changes often progress subtly and may go unnoticed until they begin to disrupt daily routines. These changes may include:

Musculoskeletal Changes

• Loss of Muscle Mass and Strength (Sarcopenia): This age-related condition involves the gradual loss of muscle mass, leading to reduced strength and mobility.3 The decline in muscle strength and stamina can hinder daily activities.
• Decreased Bone Density (Osteoporosis): A condition where bones become fragile and prone to fractures due to reduced bone mineral density.3 This increases the risk of fractures, especially in the hips, spine, and wrists, affecting mobility and independence.
• Joint Degeneration (Osteoarthritis): Age-related wear and tear on cartilage and connective tissue results in joint stiffness, pain, and reduced range of motion.3 This common degenerative condition can significantly limit mobility and overall function.

Neurological and Sensory Changes

• Balance and Coordination: Decline in balance mechanisms and changes in the vestibular system.4 The risk of falls increases.
• Proprioception: The sense of body position and movement diminishes with age.4 Coordination declines, increasing fall risk.
• Sensory System Alterations: Changes in vision and hearing reduce spatial awareness.4 This further impacts mobility.

Gait Changes

• Alterations in Walking Patterns: Age-related changes include reduced gait speed, shorter stride length, and increased variability.4 Compensatory mechanisms, such as leaning or shuffling, may develop.
• Foot Clearance: Minimum foot clearance (MFC) decreases with age.4 increasing trip risk.

Physiological Systems Affecting Mobility

• Cardiovascular Changes: Reduced cardiovascular efficiency can limit endurance and physical activity capacity.4
• Respiratory Function: Age-related decreases in lung capacity can affect exercise tolerance and overall mobility.4

Activities to Preserve and Enhance Mobility in Seniors

Despite the inevitability of age-related decline, several powerful strategies can help preserve and enhance mobility.5 The following activities are designed to extend and improve it:

Exercise and Physical Activity

Remember to start slowly and gradually increase the duration and intensity of exercises. Always consult a healthcare provider before beginning a new exercise program, especially if you have any pre-existing health conditions or concerns.

• Resistance Training: Resistance training is crucial for preserving muscle mass and strength in older adults, helping to counteract sarcopenia, the age-related loss of muscle mass and function.6 Key aspects include:
• Multi-joint exercises: Focus on compound movements like squats, chest presses, and rows to work multiple muscle groups simultaneously, improving overall strength and functional capacity.
• Progressive overload: Gradually increase weight or resistance over time to continue challenging muscles and promoting strength gains.
• Frequency: Aim for at least two resistance training sessions per week, as recommended by public health guidelines.
• Safety first: Start with lightweights or bodyweight exercises and progress slowly. Proper form is essential to prevent injury.

• Balance Exercises: Balance exercises are vital for reducing fall risk and improving coordination in seniors, helping maintain stability and confidence in daily activities.7 Effective exercises include:
• Single leg stands: Practice standing on one foot, gradually increasing duration. Use a chair or wall for support if needed.
• Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.
• Tai Chi: This gentle form of exercise significantly improves balance and reduces fall risk in older adults.
• Yoga: Certain poses, like the tree pose, enhance balance, and body awareness.
• Aerobic Activities: Aerobic exercises are essential for enhancing cardiovascular and respiratory health in seniors, contributing to overall mobility and endurance.8 Recommended activities include:
• Walking: A low-impact, accessible form of aerobic exercise easily incorporated into daily routines.
• Swimming or water aerobics: Provide excellent cardiovascular benefits while being gentle on joints.
• Cycling: Either outdoors or on a stationary bike, an effective way to improve cardiovascular fitness.
• Dancing: A fun and social aerobic activity that also challenges balance and coordination.

Nutrition

• Protein Intake: Supports muscle maintenance.
• Vitamin D and Calcium: Promote bone health and prevent fractures.

Regular Health Screenings

• Early detection of conditions like osteoporosis or sarcopenia can prevent mobility limitations.
• Effective management of chronic diseases supports long-term mobility.

Age-related physical changes can greatly affect mobility, but proactive steps can help preserve it. Engaging in regular physical activity, maintaining a balanced diet, and seeking timely medical care are key to supporting mobility and independence in older adults. By addressing these changes early, aging individuals can enhance their quality of life and continue to thrive in their communities.

References

Satariano, William A et al. “Mobility and aging: new directions for public health action.” American Journal of Public Health, vol. 102, no. 8, 2012, pp. 1508–1515. doi:10.2105/AJPH.2011.300631.

Centers for Disease Control and Prevention (CDC). STEADI - Older Adult Fall Prevention. https://www.cdc.gov/steadi.

MedlinePlus. “Aging Changes in the Bones, Muscles, and Joints.” https://medlineplus.gov/ency/article/004015.htm.

Ferrucci, Luigi et al. “Age-Related Change in Mobility: Perspectives from Life Course Epidemiology and Geroscience.” The Journals of Gerontology, Series A, Biological Sciences and Medical Sciences, vol. 71, no. 9, 2016, pp. 1184–1194. doi:10.1093/gerona/glw043.

CareLink. “How to Maintain Mobility in Old Age.” https://www.carelink.org/how-to-maintain-mobility-in-old-age.

FitFixNow: https://www.fitfixnow.com/pages/best-resistance-training-exercises-for-older-adults-fitfixnow

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836

CPHS Wayne: https://cphs.wayne.edu/occupational-therapy/resources/exercise_-_aerobic_activity_for_older_adults_1.pdf