In its simplest terms, mobility is how you move. More specifically, how well your joints move though their full range of motion.
Mobility is one of those use it or lose it type of things. Take a look at the kids on the playground, how they pop up from sitting cross legged, swing effortlessly along the monkey bars, do that crazy air guitar thing with their arms, flinging them around in wild huge circles, and on it goes. How many of us can still do even one of those things?? My air guitar days are seriously over for more than a mobility issue I can tell you!
Whilst a certain amount of decreased mobility can be attributed to aging - one consequence of aging is the breakdown of collagen, (a substance which holds water, which provides fluid and suppleness to joints - when that breaks down it can make it hard for joints to access their full range of motion), one of the biggest reasons joint range of motion declines is because of our lifestyle and habits.
A good example would be getting up from the floor. Firstly, how many of us even sit on the floor anymore?? We are used to getting up from our comfy armchairs, and probably even using the arms of said chairs to push ourselves up. Try sitting on the floor right now - go on, do it! And see if you can get up from the floor without putting your hands down. It is hard! But I have been practicing for a few weeks now and it does get easier. (See video evidence below!!!)
Another example might be reaching for something from a high cupboard - rather than standing on a stool or chair, extend your arm to its fullest stretch and reach for what you need. Just take care that it's not too heavy!!
Finally, think about how many hours you spend sitting in front of a screen or hand held device. I bet your shoulders are curled forward, causing your chest muscles to over contract and your upper back muscles to over extend. We sit like this for long periods of time. Continuing to do this will eventually cause a loss of mobility and strength in your upper back and can contribute to chronic pain.
If we don't challenge ourselves to change our habits and move our bodies in different ways, then our joints will lose their mobility and give us issues later on.
However, we are not doomed to frailty just because we grow older! If we are willing to stay active and make wellness a priority. Remaining active and living a healthy lifestyle is one of the best things you can do for your present and future self.
Thankfully you can do something about it today. You don't need to go to the gym, you don't need a personal trainer, equipment or gym clothes. If you start focusing on doing daily activities using your full range of motion, you can get those joints moving in no time, and build new habits to keep them fully mobile.
Here are three things you can do throughout your day to help improve your mobility, and create small habits to contribute to you maintaining your full range of motion in those joints! That and of course working on that air guitar!!!!!
Sit on the floor and get up without using your hands. Alternate which leg you use to push up from the floor from time to time. It's much harder when you don't use your dominant side.
Squat. This is a long forgotten way of sitting which is so good for hip mobility and strength as well as ankle flexibility. The goal here is to keep your chest lifted and your spine straight. I am still work on this, and I put something under my heels to allow me to maintain the proper upper body form and over time I will reduce the height of what's under my heels. I tried to illustrate how not to do it on my first attempt!!
Crossing your arms behind your back. Sounds weird I know, but it's really good for increasing the range of motion of your shoulder joints. See if you can grasp opposite elbows with your hands and just hold them there while you're waiting for the kettle to boil or coffee to brew. Try to open your chest, and squeeze your shoulder blades together.