Why does mobility decrease with age, and what can be done to maintain it longer?

As the years go by, mobility decreases: moving around becomes a little more difficult and so do
certain movements. This is normal, and I shouldn’t worry about it: by staying active and doing
targeted exercises, I can delay some of the effects of ageing. I am discovering the solutions available
to me to continue doing what I love for as long as possible!

What is mobility?

Mobility is the ability to do the things I want to do easily, thanks partly to healthy joints. By being
mobile, I can move around independently.
As I get older, my joint mobility decreases: I feel that my movements become stiffer. This can affect
my quality of life, for example, by increasing the risk of falls, but it doesn’t have to be that way! If I
understand what is happening in my body, I can influence this natural process and even delay the
first signs of loss of mobility.

Why might mobility be reduced over the years?

As we age, our bodies produce less collagen, a substance that helps keep our joints mobile. Other
concerns can also affect my mobility, such as osteoarthritis, the wear and tear of the joints. In
addition, my bone density is decreasing, as is my muscle mass.
That said, most of the early signs of loss of mobility are related to my lifestyle: by not moving much
and by doing repetitive movements, I lose my range of motion. Thankfully, I can do something about
this today!

How can I stay mobile longer?

To stay mobile, I rely on physical activity:
● I maintain my muscle mass, which supports my joints. I focus primarily on my legs to protect
my knees, hips and back.
● This makes me less tense and more relaxed so I can sleep better and keep my body flexible!
● I activate all the joints in my body, even those I don’t use much in my daily life.

● I keep my brain alert by stimulating my sense of balance and coordination.

According to a scientific study of more than 5,000 post-menopausal women, seniors who continue to
walk, do muscle-strengthening or low-intensity cardio activity (this can include housework, gardening
or cycling, for example) reduce their chances of encountering mobility problems over a 6-year
period.
Whatever my age, I move as much as I can, even if it means just sitting down and getting up a few
times or just stretching whenever I think of it! The more active I am, the longer I will stay
independent. I see this with athletes my age, who often look younger than sedentary people.

My special mobility programme

I adopt a gentle exercise routine, which includes yoga, stretching and Pilates. To get ideas and to
make sure I perform the moves correctly, I can follow sessions designed by fitness professionals on
iFIT:
● Introduction to yoga with Briohny Smith, to learn how to breathe properly and learn my first
yoga poses.
● Water adventure challenge: these 8 weight training sessions by the sea with different iFIT
coaches help me to strengthen my whole body.
● Walking for beginners in the south of France with Alex Gregory: I use these 5 sessions to visit
or revisit historical sites under the sun. Listening to my coach’s anecdotes, I can walk on my
elliptical or treadmill without even noticing it (I can also walk in my garden by following the
video on my tablet).
● Functional strengthening: I continue my journey with a series of 3 sessions per week. For 5
weeks, I work on my strength and mobility with dumbbells, resistance bands and a kettlebell.
The best part? Following this programme on my Vue, the connected mirror in my living
room!
At the same time, I eat well and sleep well: with a balanced life, I give myself the best chance to
continue doing all the activities I love!

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