5 practices for mobility longevity

Staying mobile and fit well into old age is all about what you do each day. How you live today is quite often how you will live tomorrow, what you decide to pursue and do today carries forward.

Most people don't gradually stop being active and then suddenly struggle to get up from the sofa; instead, it's a gradual withdrawal from activity and the habits that promote good health that slowly wears the body down in old age.

There's no point living longer if you can't do anything other than lay in bed or watch TV. Longevity isn't about living as long as possible regardless of how you live, but about how long you can keep doing the things you want to do. Being able to do things in old age is the real goal we're after. In this article, I'll cover 5 practices to keep the body functionally fit well into old age.

1. Morning walks

After sleeping for 8 hours or more, our bodies need movement. We need to get our lymphatic system moving and get some fresh air into our lungs. The morning walk is a key part of a healthy lifestyle  without it, we can slip into a day of being stationary quite easily. The morning walk needn't be long either, simply something to get our bodies moving, our lymphatic system flowing and blood pumping, there's no better way to start each day.

It's no wonder then that those who walk more, and in particular walk in the morning, go on to live longer and, more importantly keep their mobility and independence, a huge factor in quality of life in old age. Get outside and walk within the first hour of waking, and watch how your mood and health improve.

2. Functional movement

The popularity of the gym has obviously increased a huge amount in the last two decades, with most people now having a gym membership and going regularly to weight train. But weight training, as good as it is for us, can make us stiff if it's the only type of training we do. Robotic movements aren't applicable to most everyday scenarios we find ourselves in, yes, movements like the squat can be very useful, but a walking lunge is far more functional.

Moving in different planes of motion requires our bodies to call on muscles we rarely use, these are often the first to go in injuries. Functional training helps us become resilient for life, we're far less likely to pick up an injury or pull our backs out if we consistently train through multiple ranges of motion.

Jumps, get-ups, lunges, hip hinges, carries, step-ups, the list goes on. What matters is including more of these in your workouts, or better yet basing your whole workout around functional movements. They're often more fun, can be done at home with or without weight, and you'll actually see the benefit in day to day life.

3. Stretching

Daily stretching or at least stretching a few times a week, can help combat the stiffness that modern furniture imparts on us. Mattresses, sofas and chairs all contribute to putting our bodies in a stiffer state, mainly down to fascia. When our fascia doesn't get worked, it becomes tight and stiff, resulting in a body that struggles for not just flexibility but energy too.

Kids almost always have healthy fascia, which is why they're flexible and bounce back quickly after a fall or tumble. Adults, on the other hand, become stiffer as they age and more prone to injury, as the muscles can't withstand the opposing forces that a fall gives, unless of course they have healthy fascia.

Stretching isn't just about making your muscles looser and longer, it's about making them more supple and resilient, they also become stronger, since a compromised state makes them weaker.

Floor work, and fascia work in particular, can help release the tension. Try to do a 5-minute routine daily (longer if you can), and if not, make sure you get down on your mat at least a few times every week to do basics stretches at the minimum.

4. Swimming

Swimming is one of the best ways to work your body, since the effect of gravity is greatly reduced, and if you're swimming in natural bodies of water, you're getting the benefit of minerals at the same time. Swimming is a full-body movement, and one that, if you do it well, you can keep doing into old age. It also works your fascia and cardiovascular fitness while aiding your joints and working your muscles.

Of course, most modern swimming pools are filled with chlorine, so getting into safe lakes or the sea is ideal for avoiding chlorine and its negative affects on your health, while you swim.

5. Sport

Sport isn't just about exercise, it also provides socialisation and a mental workout as you strategise or get creative with your approach. Staying injury-free is key to still participating in your beloved sport into old age, so practising the above habits is crucial.

Sport gives us something to work towards and always get better at, a challenge we can keep building on, and enjoyment from winning, or simply from the sport itself regardless of the outcome. Keeping sport in your life is a longevity hack not just for the body, but for the mind too.

Summary

The modern approach to fitness is often one of repetition and robotic movement, but this can make us stiff and inflexible, leading us towards injury and giving us a reason to stop exercising or moving altogether. Staying injury-free is a huge part of staying mobile well into old age and we do this by becoming resilient in our joints and by having healthy fascia.

The more we vary our methods of exercising, the more our bodies practice different planes of movement, and the more resistant we become to injury. So make sure you vary up your movement, and always make sure it's functional.