At F3, we believe that mobility is essential for overall health and wellness, particularly as we age. Good mobility helps to prevent chronic diseases, maintain lean muscle mass and bone density, and promote healthy brain function. Kelli recently listened to an episode on The Gabby Reece Show podcast called: “Move Better, Age Better: The Benefits of Mobility on Chronic Diseases, Lean Muscle Mass, Bone Density, Brain Function, and Aging,” where Gabby speaks with Dr. Vonda Wright, an accomplished double board-certified orthopedic sports medicine surgeon, about her latest research on aging and mobility, and how to incorporate practical strategies to maintain your fitness and mobility.
Here are some of F3’s favorite learnings and insights from this episode on the importance of maintaining mobility:
Keep Your Independence
- According to Dr. Wright, “Mobility is the foundation of independence, and independence is the foundation of vitality and wellness.” By maintaining good mobility, individuals can maintain their independence and continue to enjoy an active, healthy lifestyle well into their golden years.
- The term “sarcopenia” refers to age-related muscle loss, which can lead to a host of health problems, including falls, fractures, and loss of independence. Dr. Wright emphasizes the importance of resistance training for maintaining muscle mass and preventing sarcopenia. If you’re unsure where to start, F3’s Strength & Conditioning class is focused on resistance training with low-impact aerobic intervals. The goal of this format is to increase muscular endurance and see an overall refinement of functional strength, mobility, and body awareness.
Incorporate Mobility into Your Daily Life
- Mobility exercises should be incorporated into daily life and should focus on improving overall body mechanics rather than targeting specific areas of the body. Dr. Wright suggests simple ideas such as standing up and sitting down from a chair or practicing balance exercises while brushing your teeth. Being mindful of your mobility does not have to take a lot of time or be difficult to incorporate into your daily routine.
- Good posture is the foundation for maintaining overall health and mobility. Poor posture can lead to a host of health problems, including back pain, headaches, and poor circulation. By improving posture, we can alleviate these symptoms and improve overall quality of life. Yoga and pilates are great ways to strengthen your core and help your posture. Find a class that fits in your schedule here.
Improve Chronic Illness Symptoms
- Inflammation plays a role in many chronic diseases, including arthritis, diabetes, and heart disease. This inflammation can cause individuals to have pain and therefore limit exercise, however Dr. Wright explains that incorporating regular mobility movements (as well as a healthy diet) in your daily life can actually help reduce that inflammation and severity of your chronic illness symptoms.
- Integrating physical therapy with personal training provides a customized plan of care that can quickly assist in alleviating pain, gaining mobility, and increasing strength, all without additional doctor appointments and medications. Contact us to schedule a free physical therapy consultation.
- The mind-body connection is powerful when it comes to mobility and overall health. By incorporating mindfulness practices, such as breathing exercises and meditation during mobility exercises, individuals can improve their body mechanics and overall health.
- The Hustle Muscle Flow class is F3’s signature combination of low-impact bursts of cardio, sculpting with low weight, high-rep resistance training, and meditative, detoxifying yoga. Apps such as Headspace and Calm are another easy way to incorporate mindfulness into your day, all without leaving your home.
It is never too late to be more mindful about taking better care of your health. At F3, we believe the magic pill is mobility and even small changes can make a big difference, and that consistency is key to seeing results. To learn more, be sure to listen to the full podcast episode or read Dr. Vonda Wright’s most recent book on active aging and mobility. And, of course, F3 is also here to help. Whether through personal training, group fitness, or physical therapy, we can work with you to create a personalized plan that works within your ability and towards your goals. Get in touch today for a complimentary 15 minute mobility assessment.
Keep moving, keep smiling, friends.