When thinking of exercise, most people think of cardio vs. weights, but mobility exercises hold the key to joint health and longevity.
Mobility is the ability to move a joint actively through its full range of motion. Unlike flexibility, which is about how far you can stretch, mobility emphasizes controlled dynamic movement.
Engaging in mobility exercises before jumping into other exercises not only prepares your joints and muscles but also lets you know early on if there’s a problem with your range of motion.
To help you understand the importance of mobility exercises, we asked our expert, Dr. Thomas Kane III, to explain their impact on your life and how they can maintain joint health.
Nearly 100 million Americans suffer from some form of joint degeneration after the age of 45. This means pain, stiffness, reduced mobility, and a reduced quality of life if no intervention is undertaken.
Among the elderly, falls are a significant cause of death. With reduced mobility, you won’t be able to stay active or maintain strong muscles and bones, making falls very likely.
So, how can something as small as a regular mobility exercise regimen help?
Joints are made from articular cartilage. This tissue has no blood supply. Mobility exercises promote the flow of synovial fluid in the joint, nourishing it and reducing friction. As a consequence, they keep joints mobile.
When joints work well, you are more capable of staying active and pain-free overall, which further increases your quality of life. It can also keep your muscles strong and maintain your balance, preventing falls even in advanced age.
Incorporating mobility exercises into your fitness regimen does not require a complete overhaul of your current program. Simple activities such as dynamic stretching, yoga, or controlled joint rotations can improve mobility.
Adding a few minutes of mobility work during warm-ups and cool-downs can significantly enhance your overall movement quality.
Consequently, these simple mobility exercises can gradually improve balance and posture, setting the stage for more productive strength training sessions and athletic performance.
Ideally, you would incorporate around 5 to 10 minutes of mobility exercises before your workouts during the warm-up. There isn’t a set number of times you need to engage in mobility exercises; even three times per week can prove to be extremely beneficial over time.
If you have trouble maintaining your full range of motion, your joints are probably to blame. Joint issues are common, but when detected early, conservative measures such as physical therapy and lifestyle changes can be enough to prevent complications and improve performance and well-being.
Want to learn more about keeping your joints mobile and healthy? Contact us to schedule an appointment in our office in Honolulu, Hawaii, and get expert advice on staying active and pain-free.
