Mobility exercises are an important part of fitness as we age. Here are
some tips
[January 08, 2026]
By ALBERT STUMM
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 good mobility 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 flexibility
Mobility and flexibility 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 with age, Valant said.
“Motion is lotion, which is a saying we use in physical therapy all the
time,” she said.
Two early warning signs
Starting 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.
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This undated image shows physical therapist and Pilates instructor
Jessica Valant demonstrating a stretch movement in Colorado.
(Jessica Valant via AP)
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 exercises
Dr. 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 body-weight exercises 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 hips, spine and full body.
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.”
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