<div class="grid grid-cols-article-mobile md:max-w-[750px] md:grid-cols-article" data-article-body="true">As they age, it’s not uncommon for many people to let out a muted groan when getting out of bed in the morning.But if you “oof” every time you get in a car or “aargh” while bending over to pick up something, it may be time to prioritize exercises that target your mobility.Dr. Miho Tanaka, a sports medicine surgeon at Massachusetts General Hospital and Harvard Medical School, said <a href="https://apnews.com/article/falling-aging-exercise-older-yoga-walking-ddd855dd47578167e9c6d48196fb220c" rel="nofollow noopener" target="_blank" data-ylk="slk:good mobility;elm:context_link;itc:0;sec:content-canvas" class="link ">good mobility</a> is increasingly recognized as an important part of overall health. She pointed to research showing that high mobility has long-term effects in reducing rates of cancer, cardiovascular disease, dementia and depression.“It’s not just about how you look and how your level of fitness is at any given point,” Tanaka said. “For anyone who wants to stay active later in life, there has to be a deliberate process of maintaining that level of activity by doing mobility exercises.”Mobility equals strength plus flexibilityMobility and <a href="https://apnews.com/video/zen-and-flexibility-chair-yoga-has-much-to-offer-27dbf3105f514c0780fd23fccfe9899b" rel="nofollow noopener" target="_blank" data-ylk="slk:flexibility;elm:context_link;itc:0;sec:content-canvas" class="link ">flexibility</a> are often confused, said Jessica Valant, a physical therapist and Pilates instructor near Denver.Flexibility is simply the extent to which a muscle can lengthen, whereas mobility involves using muscle strength to interact with a network of joints, tendons, ligaments and synovial fluid, which is the lubricant inside the joint.That network around the shoulders, spine, hips, pelvis and knees needs to work well together. Otherwise, it becomes difficult to reach things in high cabinets, squat down to tie your shoes or lift your grandchildren, let alone participate in outdoor activities or sports.Mobility exercises strengthen your muscles while increasing your range of motion, which allows you to be more functional <a href="https://apnews.com/hub/aging" rel="nofollow noopener" target="_blank" data-ylk="slk:with age;elm:context_link;itc:0;sec:content-canvas" class="link ">with age</a>, Valant said.“Motion is lotion, which is a saying we use in physical therapy all the time,” she said.Two early warning signsStarting from about 30 years old, muscles and tendons start to lose collagen, Tanaka said. That’s the same substance that in hair and skin relates to going gray and getting wrinkles.Without regular exercise, weaker muscles put extra pressure on joints, she said. Even active people lose muscle in areas that are overlooked at the gym, such as the rotator cuff around the shoulder and postural muscles that support the spine and neck.Tanaka said two early warning signs likely point to the need for mobility training.The first is aching joints and muscle stiffness without first exerting a lot of effort. Back soreness after a long day of sitting at a desk could signal limited hip or pelvic mobility, she said. Achy knees after being on your feet all day may be a sign of weak quadriceps.The second sign is more acute pain, such as when you don't get injured but you still experience swollen or painful joints for several days after participating in a sport like basketball or skiing for the first time a while.She cautioned against following a recent social media challenge to test mobility by standing up from a seated position on the floor without using your hands.“I’ve seen some injuries from that, so I definitely don’t recommend that,” she said.Instead, try sitting in a chair and standing up without putting your hands on the chair arms. Next, try to stand on one foot. If you can do both, that's a good sign.Tai Chi and yoga are also both great for mobility training, she said.Other recommended exercisesDr. Corey Simon, associate professor of orthopedic surgery at Duke University School of Medicine, urged people to prioritize mobility before they experience pain in their joints or difficulty moving around.“You don’t have to have a gym to do this,” Simon said.He suggested working <a href="https://apnews.com/article/calisthenics-exercises-fitness-body-weight-c9f2f9c44c36a3078f5ffeb744c094d2" rel="nofollow noopener" target="_blank" data-ylk="slk:body-weight exercises;elm:context_link;itc:0;sec:content-canvas" class="link ">body-weight exercises</a> into your day. That could include setting an hourly timer to get up and walk around the house. When you return to your desk, add chair sits to work the quads, hamstrings, calves and glutes. Assuming your balance is OK, doing pushups against a wall or a countertop helps to mobilize the shoulders.Once those exercises become easy, add exercise bands to build strength.Valant said that people who are sedentary should simply start walking every day.“It’s the lowest barrier to entry,” she said.Beyond that, she suggests adding 10 minutes of mobility training to whatever exercise you’re doing. She offers short mobility routines on her YouTube channel targeting the <a href="https://youtu.be/5rwTgvyKQIU" rel="nofollow noopener" target="_blank" data-ylk="slk:hips;elm:context_link;itc:0;sec:content-canvas" class="link ">hips</a>, <a href="https://youtu.be/7B8aFxRjy9k" rel="nofollow noopener" target="_blank" data-ylk="slk:spine;elm:context_link;itc:0;sec:content-canvas" class="link ">spine</a> and <a href="https://youtu.be/W1OQIx-Rgw4" rel="nofollow noopener" target="_blank" data-ylk="slk:full body;elm:context_link;itc:0;sec:content-canvas" class="link ">full body</a>.Some basic hip movements include lying on your side and lifting your top leg, lying on your back and squeezing your knees to your chest and sitting up with your feet together, lowering your knees toward the floor.For the spine, try the cat-cow stretch, arching and curving your back with hands and knees on the floor. Or sit in a chair with feet on the floor, twisting your shoulders to both sides.“This isn’t something that changes in five days, but I tell people, give it four weeks,” she said. “You will see results over time.”___Albert Stumm writes about wellness, food and travel. Find his work at <a href="https://www.albertstumm.com" rel="nofollow noopener" target="_blank" data-ylk="slk:https://www.albertstumm.com;elm:context_link;itc:0;sec:content-canvas" class="link ">https://www.albertstumm.com</a></div>

As they age, it’s not uncommon for many people to let out a muted groan when getting out of bed in the morning.  Dr. Miho Tanaka, a sports medicine surgeon at Massachusetts General Hospital and Harvard Medical School, said good mobility is increasingly recognized as an important part of overall health.  Mobility and flexibility are often confused, said Jessica Valant, a physical therapist and Pilates instructor near Denver.

Mobility exercises are an important part of fitness as we age. Here are some tips

Mechanical peculiarity alludes to a speculative point later on won this page man-made brainpower outperforms human insight, prompting


The Solution to Innovative Peculiarity: Analyzing the Fate of Mankind


"The Beast in Me" revolves around a reclusive author who struggles to finish her next novel following the tragic death of her young son.

'The Beast in Me' arrives on Netflix: Is it based on a true story? And what drew Claire Danes to it? What to know about the thriller series.

Scientific divers have navigated a series of treacherous dives more than 330 feet deep in an attempt to unravel the mysteries of deep ocean reefs. They’re finding new species — and evidence of both climate change and plastic pollution

Scientists dove hundreds of feet into the ocean and found creatures no human has ever seen. Our trash beat us there

Adornments drifts continually advance, reflecting changes in design, culture, and individual articulation. As we move into 2024, neckband styles are


Most loved Well known Accessory Styles For 2024


The new year is a time when many try to start new good habits and commit to improving health and wellness.  This year, The Associated Press got the downlow on all manner of health and wellness claims and fads.

Trying to improve your health and wellness in 2026? Keep it simple

Johnson Wen, 26, is a self-proclaimed "stage invader" who has disrupted numerous concerts and sporting events, including the Women's World Cup and Olympics.

Man who grabbed Ariana Grande at 'Wicked: For Good' premiere also rushed Katy Perry onstage this year. Who is he and why is he doing this?

An archeological investigation into an ancient city in central Asia has shed new light on the region's economic history.

Bronze Age "City of Seven Ravines" unearthed in central Asia after 3,500 years

Music and dance celebrations offer an energetic festival of culture, imaginativeness, and local area. These occasions unite individuals from varying backgrounds to appreciate charging exhibitions, various melodic


Top Music and Dance Celebration: Which One Gets You Going?


Toddlers can pick up new words just by overhearing conversations. Now, new research suggests that some intelligent dogs can expand their vocabulary in just the same way.

Some super-smart dogs can pick up new words just by eavesdropping

The historical backdrop of civic establishments is a rich embroidery loaded up with enthralling stories and wonderful accomplishments. Investigating these antiquated societies not


A Past filled with Old Civilizations: The World's Most established Societies


Connections are the groundwork of our lives, affecting our prosperity, satisfaction, and self-improvement. Fabricating and keeping up with significant associations with others is a fundamental part of human existe


Careful Connections: Building Association and Trust


The night sky is the Christmas gift that just keeps giving.

Christmas 2025 skywatching guide: What you can see in the night sky on Dec. 25

WASHINGTON, Jan 6 (Reuters) - Jupiter's moon Europa is on the short list of places in our solar system seen as promising in the search for life beyond Earth, with a large subsurface ocean thought to

Study casts doubt on potential for life on Jupiter's moon Europa

Visiting famous film areas gives an exceptional chance to encounter the charm of film as a general rule. From dazzling scenes that
