According to Statistics Canada, 24.1% of Canadians over 65 struggle with their mobility, which can have a knock-on effect in multiple other areas of life.

Reduced mobility can: 

• Increase the number and severity of falls.
• Make it harder to get out and engage socially.
• Make daily living activities like eating, bathing, and dressing more difficult.
• Make it less likely that a person will maintain their independence and age in their own home.
• Lead to higher rates of certain diseases and disabilities, as well as hospitalization and death.
• Lead to less overall enjoyment of life.
• Negatively affects a person’s mental health.

Maintaining mobility as we age is therefore essential to our overall health and wellbeing. The good news is, there’s a lot that we can do to stay as mobile as possible well into our golden years.

Tips on maintaining mobility as you age

Get physically active

It sometimes seems that there’s not a single ailment that physical activity can’t help improve. Indeed, one of its myriad benefits is to help boost mobility and prevent mobility loss. A study carried out by the National Institute on Aging in the US found that a regular exercise schedule of walking 150 minutes a week, as well as strength, flexibility, and balance training led to an 18% decrease in the risk of major mobility disability.

Some exercises you could try are:

Strength exercises 

✔ Lifting weights

✔ Bodyweight training

✔ Carrying groceries

✔ Wall push-ups

✔ Using a resistance ban

Flexibility exercises

✔ Stretching

✔ Yoga

✔ Pilates

Balance exercises

✔ One-leg stances

✔ Heel-toe walking

✔ Standing from/sitting in a chair without using hands

✔ Tai chi

If you want to get into exercising but don’t know where to start, at Wellwise by Shoppers™ locations or online, we offer a range of fitness products to inspire you. 

Maintain a healthy weight

Simply put, the less weight you have on you, the easier it is to get around. A good exercise routine is a great place to start but a healthy diet is also essential.

This is a diet which includes:

✔ Lots of fruit and veggies.

✔ Whole grain foods like whole grain bread, brown rice, quinoa, and oatmeal.

✔ Proteins such as legumes, nuts, seeds, tofu, fish, and lean meats.

✔ Limits on the amount of highly processed foods like hot dogs, chips, cookies, and frozen pizzas.

Use an assistive device

If your reduced mobility is hindering your ability to get around and enjoy life, you may consider using an assistive device. This can help improve your mobility and give you the confidence to get more physically active. The most commonly used devices in Canada are bathroom aids (37.9%), canes, walking sticks and crutches (36.5%), and walk-in baths or showers (20.1%). Before purchasing, it’s best to discuss with your health care provider which would be of most help to you.

To get an idea of what’s available, the wellwise.ca offers a wide range of mobility devices, including canes, walkers, wheelchairs, and scooters.

Mobility plays a key role in our health and wellbeing as we get older. By following these simple lifestyle changes, you can help yourself and loved ones stay as mobile as possible at any age.

Resources

https://www150.statcan.gc.ca/n1/daily-quotidien/201203/dq201203a-eng.htm

https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-livingindependently-we-age https://www.comfortkeepers.ca/managing-mobility-problems-canadas-seniors/ https://www.participaction.com/en-ca/benefits-and-guidelines/adults-65-plus

https://www.heartandstroke.ca/healthy-living/healthy-eating/healthy-eating-basics

The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.