Many of us look forward to our golden years, anticipating them to be a period of rest, relaxation and rejuvenation. We’re looking forward to slowing down and enjoying time with our loved ones, but we would also like to be independent enough to get around on our own. Maintaining mobility is key to this, so we’ve put together some tips to maintain mobility to achieve independence in your 60s.
Managing Knee and Hip Pain
Our knees and hips are the two largest joints in our body, and they bear the brunt of a lifetime of physical activity. Complaints about stiff or painful knees and hips are among the most common complaints for those in their 60s.
Regular exercise is key to managing sore joints, as long as it is done regularly and in controlled conditions – don’t overload yourself too quickly, and try to keep it consistent! Some exercises that are recommended for knee and hip paint are water-based exercises, such as swimming and water aerobics. Since the body naturally has to “resist” water to move through it, you can enjoy more movement in the pool without putting too much pressure on your joints. If you have access to a warm pool, all the better, since the temperature can soothe your aching joints.
If you do not have access to a pool or prefer to keep on dry land, try yoga and Tai Chi. These exercises can promote flexibility in your joints, as well as strengthen your overall sense of balance, which can help prevent falls and accidents.
A Good Diet
A good diet is key to maintaining your overall health, but how does it help specifically with maintaining mobility? Simply put, a healthy body is a mobile body. The more you weigh, the more pressure you are putting on your joints, which can lead to a compromise in their function. Your bones and joints also need proper nutrition to work, so you want to ensure that you have a well-balanced diet that can best support your body. We recommend the following vitamins and nutrients:
- Calcium, commonly found in dairy, tofu, soya and more
- Vitamin D, mostly found in fatty fish (think tuna, mackerel and salmon), eggs and liver
- Vitamin K, try spinach, cabbage, brussels sprouts and prunes
- Protein, found in meats, nuts, beans, chickpeas and fish
Keeping Good Posture
Good posture does more than keep your back straight. The spine is divided into three sections, and each is curved in such a way that it supports its specific part of the body. Keeping a good posture thus keeps the body moving in a cohesive way. Here are some tips for improving your posture in your daily life:
- Sit upright
- If you’ve been sitting for too long, take a break to walk around and stretch
- Keep your feet elevated while doing tasks that need you to stand for longer periods
- Ensure that your pillows and mattress can support your head and spine
Keep Healthy, Keep Mobile
As you can see, maintaining your mobility requires you to take care of your body from the inside out. Don’t worry if you haven’t made a habit of doing some of these things. You can always start today to ensure you achieve independence in your golden years!