Are you aware how powerful mobility and stability movements can be? Especially as we age, maintaining strength and cardiovascular fitness often takes more attention than mobility and stability; however, they are just as crucial.
These two components of physical health can be the key to independence, injury prevention and quality of life.
Mobility refers to the ability of a joint to move actively through a range of motion. Stability is the ability to control that movement with strength and coordination. Together, they form the foundation of safe and efficient movement patterns — whether it’s getting out of a chair, walking up stairs, or reacting quickly to prevent a fall.
Without proper mobility, joints become stiff and muscles lose their elasticity. Without stability, our bodies become more prone to poor posture, balance issues and falls, one of the leading causes of injury in older adults.
Research shows that sarcopenia — age-related decline in muscle mass and strength — as well as declines in flexibility and proprioception begin to accelerate, especially after age 60 as activity levels are decreasing. Reductions in neuromuscular function significantly affect balance and motor control.
And sarcopenia actually begins as early as age 30 and accelerates significantly after 60, yet unfortunately often does not get enough attention. Muscle mass is thought to decline by 3 percent to 8 percent per decade after midlife, increasing the risk of weakness, frailty and falls.
Mobility training plays a critical role in slowing this decline. Stretching and active movement improve circulation to the muscles and joints, which helps preserve tissue elasticity and nutrient delivery. Stability work, especially when combined with light resistance or bodyweight movements, supports muscle retention and coordination.
The good news? These declines can be slowed or even reversed with correct, thoughtful training. One in four Americans over age 65 suffer falls each year, and stability training significantly lowers that risk. Mobility work helps maintain joint health and reduces symptoms of arthritis, reduces pain and stiffness. And functional movement is key to performing daily activities like dressing, bathing, cooking, and walking. Stability exercises that challenge balance and coordination even support cognitive function and proprioception, and enhance the brain-body connection.
Think about two individuals, one who practices mobility daily and the other who doesn’t. The mobile individual can squat to pick up groceries, turn quickly to catch a falling glass, or step off a curb without hesitation. The less mobile one struggles to bend down, may lose balance stepping sideways, and begins to rely more heavily on furniture or others for support. Over time, that difference adds up not just physically, but in confidence and independence.
So what you can do to improve mobility and stability at home? You really don’t need a gym membership or expensive equipment. A few minutes a day of targeted movements can make a difference.
Dynamic Stretching (5 to 10 minutes daily):
• Arm Circles: Improves shoulder mobility
• Leg Swings: Front-to-back and side-to-side to open up hips
• Cat-Cow Stretch: Promotes spinal flexibility and core engagement
Joint Mobility Drill:
• Ankle Circles and Heel Raises: Support balance and gait control
• Hip Openers (Seated or Standing): Loosens hip joints and prevents stiffness
• Thoracic Twists: Maintain upper spine mobility for posture and breathing
Stability and Balance Exercises:
• Single-Leg Stands (near a wall or chair): Train ankle and hip stability
• Toe-to-Heel Walking: Reinforce gait pattern and balance
• Wall Sits or Supported Squats: Strengthen legs while promoting posture
Chair-Based Strength + Stability Combo
• Sit-to-Stand Drill: Boosts lower body strength and motor control
• Marching in Place (Seated or Standing): Enhances coordination and dynamic stability
Being consistent and doing just 10 to 15 minutes a day is powerful. If necessary use support, for example perform movements near a wall or sturdy chair. Make sure you are not holding your breath, as proper breathing supports muscle engagement and relaxation. If you want, you can progress by adding resistance (resistance bands or dumbbells).
Mobility and stability aren’t just for athletes, they’re for everyone. These foundational elements of movement allow us to stay active, independent, and confident as we age. Whether it’s playing with grandchildren, walking the dog, doing gardening or enjoying a morning stretch, investing in your body’s ability to move and balance well is one of the best gifts you can give yourself.
Like Nike say, just do it and keep moving — you’re stronger than you think!
References:
• ScienceDirect: “Effects of neuromuscular training on dynamic balance ability in athletes: A systematic review and meta-analysis.” https://www.sciencedirect.com/science/article/pii/S2405844024118543
• National Library of Medicine: “Mobility in Older Community-Dwelling Persons: A Narrative Review.” https://pmc.ncbi.nlm.nih.gov/articles/PMC7522521/
• National Library of Medicine: “The Effects of Physical Exercise on Balance and Prevention of Falls in Older People: A Systematic Review and Meta-Analysis.” https://pmc.ncbi.nlm.nih.gov/articles/PMC7466089/
• National Library of Medicine: “Effectiveness of exercise interventions on fall prevention in ambulatory community-dwelling older adults: a systematic review with narrative synthesis.” https://pmc.ncbi.nlm.nih.gov/articles/PMC10435089/
• Frontiers: “Effects of Combined Balance and Strength Training on Measures of Balance and Muscle Strength in Older Women With a History of Falls.” https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.619016/full
• Frontiers: “Unraveling age-related impairment of the neuromuscular system: exploring biomechanical and neurophysiological perspectives.” https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1194889/full
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
