Hi, this is Rob Fox from here at Silverfox Fitness out of Cambridge, Ontario.

Bob was taught how to use a shovel at age 10 and continues to garden at 79! — Here I am gardening out at R.A.R.E. in Galt – gardening is great for lowering blood pressure and increasing mobility as it can involve bending and crouching.

One thing I offer as a service as a health and wellness coach and certified YMCA fitness instructor is tips on how to increase mobility, which is something that can become more difficult as we age, unless we work at it regularly.

In my opinion, effective mobility exercises for seniors include …

gentle stretching of the neck, shoulders, and hips

strength building moves like chair squats and wall push aways

balance exercises like the pistol squat and tandem walking backwards

Other beneficial activities are low-impact cardiovascular exercises like

walking,

swimming, and

biking,

which improve overall fitness, flexibility, and stability, making everyday tasks easier.

Stretch

Resting Child

Balasana is kneeling, sitting back on your heels, folding forward, resting torso on thighs, and being at peace.

Strength

Wall Push Away

The wall push up builds strength in the chest, arms, core, legs, and is gentle on the joints.

Plyometrics, or “plyos,” is a type of exercise where muscles are quickly stretched and quickly contracted to produce explosive power.

so…

feet flat and shoulder width apart … hands flat on the wall … standing arms reached from the wall … move into the wall rapidly, pause 3,2,1 and then quickly push away … take a deep breath and repeat several times!

Balance

Pistol Squat

The pistol squat for seniors is a challenge. You will make your quads, glutes, and core muscles very strong.

Your posture and balance will improve significantly.

Take Away

Walking, especially in a park (green space), swimming in a pool or lake/ocean, and biking whether it’s on a trail or in a cycle class at the gym,

are all wonderful mobility things to do every day!