Health and mobility are important at any age. As people age, mobility can decline because of several factors. Nearly 95% of older adults have at least one chronic condition, which can limit mobility. Joint stiffness, sensory changes, and muscle weakness can also limit mobility with age.
Mobility helps promote a healthy, active, fulfilling lifestyle. Older adults who lose mobility can also lose their independence, well-being, optimism, and ability to connect with others. Rest, a balanced diet, and regular physical activity can sometimes help older adults retain mobility with age.
Physical Activities That Promote Mobility
Physical activity helps increase mobility and flexibility in older adults. Even a quick walk or a trip to the garden can help maintain and improve strength, balance, and flexibility. Fortunately, there are plenty of activities that can help older adults meet flexibility and mobility goals. These activities are simple, exciting, and low-impact.
Gardening
Gardening provides a range of physical health benefits. Exposure to sunlight can reduce blood pressure and increase Vitamin D levels. Fruits and vegetables from a garden can also have a positive impact on any diet.
Older adults with limited mobility can visit a garden in several ways. For example, someone in a wheelchair can tend their garden from a seated position. Older adults who can stand and kneel will enjoy simple pruning and weeding. Container gardening — planting a garden in a small container — is another option for older adults with mobility challenges.
Raised garden beds and tabletop gardening offer more options for older adults in wheelchairs. Wheelchair ramps can make garden access easier. Long-handled tools help older adults reach plants, remove weeds, and harvest fruits and vegetables without bending over.
Chair Yoga and Exercises
Stretching is also important for maintaining mobility. As people age, joints and muscles can naturally stiffen. This makes it more challenging to perform everyday activities. Stretching can help older adults retain their range of motion, reduce muscle tension, and avoid injury.
Several different exercises can help older adults sustain mobility. Chair yoga — a gentle form of yoga for people sitting in chairs — helps older adults focus on breath awareness, relaxation, and gentle stretches. From a seated position, they can also practice seated twists, seated leg extensions, and arm circles.
It’s important to consult a doctor before starting any physical activity program. Work with a physical therapist or qualified fitness professional to develop a safe, effective exercise routine.
Walking and Wheelchair Sports
Walking is one of the simplest ways to increase mobility. Even a quick walk helps improve balance, coordination, and cardiovascular health. Regular walks can be an excellent way for people to maintain their mobility, and independence, as they age.
Older adults can still maintain mobility if walking is difficult. Wheelchair sports can be a great way for them to stay active. Consider wheelchair basketball, tennis, or cycling to achieve a new degree of mobility.
There are also several ways to make wheelchair sports more accessible. Scooter lifts and wheelchair carriers can help transport mobility devices to and from sporting events. They make it easier for older adults to participate in activities outside of their homes.
Dance Classes and Music Therapy
Participating in the arts can also be engaging. Dance classes provide a range of physical health benefits. Older adults can participate in a rhythmic movement that can help improve mobility, coordination, and balance. Dance classes are a fun way to stay active, meet other people, and creatively express emotions.
Music therapy can also have a positive effect. This involves using music to address physical, emotional, or social needs. Music therapy can help reduce older adults’ anxiety and depression. It also helps older adults manage pain, improve social connection skills, and improve memory.
Mental Health Activities
Aging can be a challenging process. Older adults face a variety of physical, emotional, and social hurdles. Mental health activities can help older adults cope with change while maintaining a positive outlook.
Even simple mental health activities can have a positive effect on well-being. Arts and crafts, puzzles, and journaling can all help older adults prioritize their mental health as they age. These activities also help to reduce stress while providing an avenue for artistic expression.
Arts and Crafts
Arts and crafts help keep older adults active and mentally engaged. They help improve mental health, reduce stress, and enhance cognitive abilities. Crafts also provide a sense of purpose for participating older adults. They create opportunities for self-expression and a shared appreciation for the arts.
Older adults commonly enjoy arts and crafts like knitting, painting, or sculpting. They might also enjoy making jewelry, woodworking, or drawing. These activities are simple but allow older adults to participate even without a full range of motion.
Cognitive Games and Puzzles
As people age, mental acuity can decline. This makes it more challenging to perform everyday activities. Puzzles help keep mental ability sharp with age. They are an excellent way for older adults to improve their problem-solving skills, focus, memory retention, and coordination.
Puzzles also allow for creative thinking. This helps older adults maintain a sense of purpose, even if they’ve lost certain physical abilities. Cognitive games that older adults enjoy can include crossword puzzles, Sudoku, jigsaw puzzles, and card games. These games and puzzles can be played individually or in groups, creating new opportunities for socialization.
Journaling
Many older adults also enjoy writing in a journal. Writing can help them process emotions, express thoughts, and improve self-awareness. Journaling is also a powerful tool when looking to explore feelings or write a poem or short story.
Some older adults use a journal simply to express gratitude. This helps shift their focus to positive thoughts. Others will use a journal to reflect on the day. Keeping a journal can also help older adults set and accomplish goals. They can identify their goals and keep track of progress on a daily basis.
Social Engagement Activities
Social involvement is particularly important for older adults. It helps them maintain emotional health and stay connected with family members and friends. Social engagement also allows them to express their thoughts and feelings to people they trust. Group activities create opportunities to discover new passions and avoid social isolation.
Group Exercise Classes
Participating in group exercise classes provide a range of benefits for older adults. Group exercise helps them stay physically active. It also creates a community where older adults can share a passion for exercise, healthy living, and accountability. Those in group exercise classes can motivate each other to reach fitness goals.
Older adults can participate in several different types of group exercise classes. These can include water aerobics, where you exercise in water. Adaptive yoga is also an option for people with limited mobility. Adaptive yoga instructors provide adjustments to traditional yoga poses to make exercise more accessible.
Local Organizations and Clubs
It’s important for older adults to stay connected to friends and to their community. Joining a local organization can be a great way for them to stay active and make new friends. Older adults who join a club or organization often feel a sense of purpose and belonging. These connections can positively impact both physical and mental well-being.
Older adults can research local organizations to discover clubs that interest them. Consider programs hosted by community centers and hobby clubs. Local libraries sometimes also host events like lectures and book readings ideal for older adults.
Many communities also have community centers, which host activities specifically for older adults. They often offer fitness programs, social events, and health programs. Older adults can work with staff at the community center to find a club or organization that suits their interests.
Volunteering Opportunities
Volunteering can provide several benefits. It can help introduce older adults to new friends and foster new relationships. Volunteering also helps them embrace a sense of purpose. This helps anyone feel more connected to the world around them.
Older adults can find volunteer opportunities all over their community. Many animal shelters offer volunteer opportunities for people who want to support animals in need. Soup kitchens and food banks provide volunteer options to provide food for those in need. They can also volunteer at local hospitals and non-profit organizations.
Volunteer opportunities also provide an excuse for older adults to leave home, especially if they are aging in place. It helps them stay engaged, stay active, and stay aware of their own well-being. Volunteering can be a valuable way to give back to the community, meet new people, and gain new skills.
Finding Suitable Activities in the Local Area
Finding local activities is the first step in staying active. Older adults can use online resources to find activities that meet their interests. They can also connect with local organizations, including community centers, that have more information on local activities.
There are a few factors to consider when looking for local activities. Consider the time commitment for an activity; make sure the activity fits into their schedule and lifestyle. Choose activities that align with personal interests. These opportunities might include art, music, or sporting events.
Consider the cost of local activities. While many events are free, others might charge a fee. For example, local arts and crafts events might charge older adults for the materials they use.
It’s also important to consider accessibility when looking for local activities. Especially if traveling for an activity, make sure the destination accounts for any physical limitations. Mobility aids like stair lifts, rollators, and wheelchairs can help make activities more accessible.
