The ability of an individual to move his or her body in its full range during any activity is called mobility. This process involves multiple body systems, including the neurological, cardiovascular, and musculoskeletal systems.
It is important to have good mobility as it allows individuals to move more easily through their daily lives and reduces injury during exercise. Mobility levels can be affected in a variety of ways, including by age, injury, illness, and lifestyle choices such as being sedentary. There are many ways to improve mobility, including regular exercise, mobility and stretching exercises, physical therapy, and assistive equipment. Working on your muscle mobility safely and gradually is important, as overstretching the muscles or pushing them too far can cause injury.
WHAT IS THE IMPORTANCE OF MOBILITY?
Mobility is important in many ways, such as:
Quality of life and independence
Mobility can improve the quality of a person’s life. Being able to move independently makes it easier to run errands and socialize with family and friends, attend appointments, and engage in recreational activities.
Physical Health
In order to improve physical health, individuals must be mobile. Regular exercise reduces the risk of chronic diseases such as diabetes, obesity, and cardiovascular disease.
Mental Health
Participating in social events and sports can improve mental health as well. This reduces feelings of depression and isolation.
Economic Benefits
Mobile individuals may be more comfortable with commuting and can, therefore, work from anywhere. It can increase their productivity and employment, resulting in greater economic benefits.
HOW CAN WE ENHANCE MOBILITY
You can improve your mobility by:
Regular exercise
Exercise is important for improving flexibility, balance, coordination, and strength. These are all factors which contribute to mobility. Exercise can include walking, cycling, or weight training.
Physical Therapy
A physical therapist can develop a plan that is tailored to the individual’s needs. This will help them improve their flexibility, strength, and balance.
Assistive devices
Canes, wheelchairs, and walkers can assist those with mobility issues in moving more easily and safely. The devices can be tailored to the individual and improve their participation in sports.
Home improvements
Modifications within the home, such as handrails installed on a stairway or ramps for entering and exiting the house. This can help those with mobility issues move safely around their home.
Medication management
Only medical professionals can determine which medications will improve mobility. By working with your healthcare provider to adjust dosages or change medications, you may be able to improve mobility.
Healthy lifestyle habits
A healthy diet, along with the avoidance of smoking and management of chronic conditions like diabetes and high blood pressure, can lead to a more active lifestyle.
HOW YOU CAN INCLUDE MOBILITY TO YOUR ROUTINE
Experts recommend that you do 5-10 minutes of mobility work before or after your exercise, as well as on your rest day. The foam roll is the perfect tool for this mobility work. Rolling out your muscles will help reduce muscle tension and soreness. It can also improve your range of motion and relax you before or after a workout.
Foam rolling helps to relieve muscle tension and increase the range of motion. How to use a foam roller
Select the best one.
Foam rollers are available in different densities and sizes, so choosing the right one for you and your experience level will help to prevent injury. Beginners should start with the softer roller, while those with more experience may want to try a firmer version.
Focus on the right muscles.
Determine the areas where you should foam roll. Calves, hamstrings, and glutes are the most common.
Position yourself correctly
To get the best out of this exercise, position yourself so that the muscle you want to target is on top of your roller.
Apply pressure
Apply pressure to areas that feel tight and tender. As you begin to feel the tension in your muscles, release and adjust the pressure. Roll out the entire body equally.
Stretch
Stretch the targeted muscle after foam rolling to increase the range of motion and reduce muscle tension.
It is important to improve mobility gradually, safely, and over time. If you need help, consult a health professional.
