Ways to improve dexterity and mobility in your older years
Truth is, we’re not as nimble or spry at advanced ages as we were in our younger years. It may be easier to lose our balance, getting out of bed or a chair could prove more difficult, and joints can feel stiff and painful.
The good news is that, with the right self-care, exercise, medical treatment, and positive attitude, we can manage or improve many of these conditions and ensure a better quality of life.
“The mantra of ‘use it or lose it’ is particularly important for those age 55 and older,” says Milica McDowell, an orthopedic physical therapist in Bozeman, Montana. “Bodies tend to become more systemically inflamed as we age due to chemistry, hormone changes, and cellular damage, which causes folks to feel stiff. Stiffness can dissuade even the most motivated person to participate in physical activities. And the stiffer you are, the less you move, which makes it more likely you will lose dexterity or mobility capabilities.”
Keep in mind that, as we age, our joints wear down and degenerate. The water content of our soft tissues changes, and these tissues become more dry and brittle, cautions Dr. Stephen Kayiaros, medical director of the Joint Surgery Program and section chief of the Division of Orthopedics at Robert Wood Johnson University Hospital Somerset in Somerville, New Jersey.
“People who develop arthritis in major weight-bearing joints like hips and knees are most at risk for dexterity and mobility issues as they age,” Kayiaros says. “Those with arthritis and issues in their lower back also experience problems with balance and coordination. Others at risk are people with neurocognitive disorders like early dementia and Parkinson’s disease.”
Dr. Taher Saifullah, founder of the Spine and Pain Institute in Los Angeles, says it becomes increasingly important to maintain your ability to move freely and handle things easily as you grow older.
“You want to remain independent. Being able to dress yourself, prepare meals, and perform everyday tasks independently boosts your confidence and enhances your quality of life. Good mobility and balance are essential for preventing falls, which can result in serious injuries. And maintaining mobility and agility allows you to keep up with hobbies, socialize with friends, and stay active,” Saifullah notes.
The problem is that muscles weaken naturally over time if we don’t stay physically active, arthritis and joint problems can make it difficult to bend or move, changes in our body’s balance systems can lead to stumbling or experiencing unsteadiness on our feet, and maladies like cardiovascular disease or diabetes can affect how well our nerves and muscles function — impacting our mobility.
The solution? Move your body safely and regularly, and follow best health practices espoused by the experts.
“Stay active. Incorporate activities like walking, swimming, or gentle exercise like yoga to maintain muscle strength and joint flexibility,” advises Saifullah. “Practice strength training, as well, by using light weights or resistance bands to keep your muscles and bones strong. Engage in practices like tai chi or simple balance drills to enhance stability and prevent falls, too.”
Kayiaros recommends also incorporating a good stretching program, “which is very important to maintain mobility but also promote coordination and balance.”
To boost dexterity, practice finger exercises. Regularly squeeze a stress ball or engage in activities like playing cards or knitting to keep your fingers agile; also, utilize hand grippers to strengthen your grip and improve hand coordination, Saifullah suggests.
“Aim to participate in exercise classes tailored for seniors, as well. And try new activities — such as dancing or gardening,” he continues.
Getting proper sleep and hydration is also important, as is visiting your doctor regularly.
“Experts recommend sleeping at least eight hours a night and drinking at least 100 ounces of water a day,” says McDowell.
Dr. Christi Slaven, owner/founder of Professor Posture in Tampa, Florida, suggests working on correcting your posture, too.
“One exercise I recommend is to stand with your feet hip-width apart and pointed straight ahead, curling the tips of your fingers together, and pointing your thumbs straight ahead,” Slaven says. “Squeeze your shoulder blades together, lift your arms to the sides at shoulder level, and circle your arms forward — keeping elbows locked straight. Then, rotate your arms so that your palms face up, your thumbs face back, and circle your arms backward. Keep your hand straight out to the side of your shoulders the entire time, not forward of your shoulders.”