Introduction
With age, muscles and bones weaken, strength starts to lessen, and balance diminishes beyond a limit, raising the risk of falls. It is the main factor affecting independence in older adults, lowering their self-esteem. On the other hand, movements improve physical and mental health in older individuals.
What Is the Importance of Mobility in the Elderly?
The inability to move and do routine activities without external aid or assistance is a nightmare for most older adults. Mobility is the capability of free and easy movement. With age, balance, strength, and coordination change, gradually decreasing mobility. All these increase the chances of frequently falling in the elderly, regulating their joy of doing things by themselves, visiting favorite places, and interacting with society. It will further increase the rate of occurrence of disabilities and diseases.
Outdoor mobility includes all outdoor trips by foot or by transportation and is necessary for participating in cultural, social, and physical tasks. Physical movement is a basic human need and can promote healthy aging. Walking is a fundamental part of mobility, which commutation and transportation systems may also influence.
How Can Mobility Be Assessed in Older Adults?
Mobility can be assessed by asking the individuals if they are facing difficulties in moving, mainly walking, and the type of hindrances they face in carrying out the movements. However, self-assessment and reporting may be more subjective and can never be used as standardized measures.
Standardized assessments like gait speed will be performed in a standardized environment and provide more relevant information. For example, the person will be asked to walk a specific distance, and the time will be noted to calculate gait speed.
How Effective Is Cognitive Training in Improving Mobility?
Knowing and understanding by thinking, experiencing, and sensing is called cognition. Cognition and mobility are linked closely together in older adults. Cognitive skills improve focus, control, and self-regulation and may reduce falls and improve walking speed. Self-management programs help to build control, problem-solving ability, and participation. Being self-controlled helps an individual control their behaviors and adapt to the physical and social environment.
Brain games and psychological empowerment will also help to achieve mobility. In addition, counseling, effective interaction with family members and friends, and education based on self-health and management can empower the person psychologically.
How Does Physical Training Improve Mobility in Older Adults?
Physical training may usually be challenging initially, but it gradually improves mobility. It includes the following:
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Resistance Training - Resistance training improves the functioning of muscles and strengthens them. It also maintains flexibility and helps in weight management. Resistance training makes the muscles work against resistance in the form of a force or weight. By challenging the muscles to oppose the resistance, the strength gets improved. It can be done using resistant bands, weights, or body weight. The training helps increase the power and strength of the lower extremity muscles, which will usually weaken with age. By strengthening these muscles, walking gets improved. A repeated chair stand is an example of resistance training.
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Stretching - Stretching improves posture, releases muscle tension, and reduces the risk of falls. Stretching exercises work best when at least thirty to sixty seconds are spent on each stretching activity. Therefore, stretching workouts can be considered a time-consuming practice. It increases joint movements and helps to attain specific postures while moving or walking. It also improves circulation, balance, and control. Adults can consider doing stretching activities at least two to three times per week. In addition, the elderly doing other types of workouts should include stretching in their warm-up and cool-down routine.
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Aerobic Exercises - Aerobic exercises are rhythmic and continuous movements that strengthen the heart and lungs. It helps supply adequate oxygen to the muscles required for mobility, especially walking. Aerobic workouts are called cardio exercises or cardiovascular conditioning activities. Cycling on a stationary bike is an example of aerobic conditioning.
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Ambulatory Training - It trains people to move from one place to another by helping them to know their mistakes while performing movements. It aids them in making required corrections in the actions performed. Some examples are practicing push-off or shifting weight from the center of mass.
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Task-Oriented Training - It involves practicing real-life tasks to reacquire skills like flexibility, balance, control, and consistency. It includes trying to walk, picking up things from the floor, or answering the telephone. Task-oriented training is based on the fact that people do things they have practiced, and the skills can be reacquired if remembered and redone.
How to Create an Age-Friendly Home and Surroundings?
Incorporating some features in the home will help older adults to get support and start moving. It may include the following:
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A no-step entrance to the house.
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Wide doorways.
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First-floor bedrooms and bathrooms.
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Grab bars in the bathrooms.
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Roll-in shower- Roll-in showers, also called barrier-free showers, are designed for people to roll into the shower using a shower wheelchair directly.
The surrounding outdoor areas can be made old-age-friendly by taking some measures like:
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Safe and well-maintained parks.
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Public parks with benches.
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Sidewalks free from obstructions and safe for pedestrians, and accessible for mobility devices, including wheelchairs.
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Separate pathways for bikers and pedestrians.
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Public restrooms equally accessible to everyone.
How to Promote Mobility in Older Adults?
To promote mobility, efforts have to be made by both the individual and the community. Building an age-friendly community and house can help to an extreme extent. The closer ones and health professionals should provide encouragement and empowerment to the person. Older people should be given opportunities to participate in physical activities. Affordable and accessible physical exercise classes can make the elderly practice their movements. Inculcating a positive attitude towards physical activities, including workouts, is also necessary.
Conclusion
Loss of mobility is a concrete cause of disabilities, reducing overall strength and loss of self-esteem and happiness. But, mobility issues are treatable, and the controlling skills can be reacquired. It can be done through regular physical activities and mild to moderate exercises. Better late than never. So resolutions should be taken to start practicing to regain the lost gait and posture.
