How To Increase Range Of Mobility As We Age

As we age our mobility can decline but there are many exercise types that can be used to not only increase mobility but also decrease the effects that a lack of mobility can cause.
Senior people workout in rehabilitation center. Senior people with personal fitness trainer.

Increasing Mobility As We Age In The UAE - Exercises That Help

Article Contributor: Abu Dhabi PT Alessandra

As we age, it is natural for our mobility to decrease. Simple activities that we used to take for granted, such as getting up from a chair or reaching for something on a high shelf, can become more difficult. However, by incorporating specific exercises into your fitness routine, you can improve your mobility and enhance your overall quality of life.

 

One effective way to increase mobility is by focusing on core exercises. These exercises are specifically designed to strengthen the muscles in your abdomen, back, and hips. By targeting these areas, you can improve your balance, stability, and overall mobility. When your core muscles are weak, it can be challenging to perform even simple movements and activities, which can lead to a decline in your overall health and well-being.

 

By regularly engaging in core exercises, you can build strength and flexibility in these crucial muscle groups. This, in turn, will help you maintain better posture, prevent falls, and perform daily tasks with greater ease. Some examples of core exercises include planks, bridges, and abdominal crunches. It is important to consult with a certified fitness trainer to ensure that you are performing these exercises correctly and safely.

 

In addition to core exercises, it is also beneficial to incorporate other forms of exercise into your routine. Activities such as walking, swimming, and yoga can help improve flexibility, strength, and cardiovascular health. Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid injury.

 

Furthermore, maintaining a healthy lifestyle can also contribute to improved mobility. Eating a balanced diet, staying hydrated, and getting enough sleep are all essential for supporting your body’s overall function and mobility. Additionally, managing stress levels and avoiding excessive sedentary behavior can also have a positive impact on your mobility.

 

Let’s take a look in closer detail options for increasing mobility.

Table Of Contents

Keeping Active For Better Mobility, Flexibility & Independance

1. Plank

plank for seniors in dubai and abu dhabi - increasing mobility

The plank is a fundamental exercise that specifically targets your core muscles. It may seem simple, but don’t underestimate its effectiveness! By incorporating the plank into your fitness routine in the UAE, you can strengthen your abs, back, and shoulders while also improving your overall stability and posture. 

Here’s how to perform this exercise:

  1. Start by assuming a push-up position, with your hands directly under your shoulders and your toes on the ground. Ensure that your body forms a straight line from your head to your heels.

  2. Instead of lowering yourself to the ground like in a traditional push-up, maintain this straight line position throughout the exercise.

  3. Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body and activate the targeted muscles.

  4. Hold this position for 10-30 seconds, focusing on maintaining proper form and breathing steadily. It’s important to avoid holding your breath during the plank.

  5. After the designated time, release the position and rest briefly before repeating the exercise. As you become more comfortable and stronger, gradually increase the duration of each plank hold.

  6. Remember to listen to your body and avoid overexertion. If you experience any discomfort or pain, modify the exercise.

Incorporating the plank into your regular workout routine can yield significant benefits for your core strength and overall fitness. So, give it a try and enjoy the results!

Things to consider when doing plank:

Before starting any new exercise program, it’s important for seniors to consult with their healthcare provider to ensure they are cleared for physical activity.

  • Seniors should start with modified versions of exercises and gradually progress as they build strength and endurance.

  • It’s important for seniors to listen to their bodies and not push themselves too hard. If any exercise causes pain or discomfort, they should stop and seek guidance from a fitness professional.

  • Seniors should focus on exercises that improve balance, flexibility, and joint mobility to help prevent falls and maintain overall mobility.

  • Incorporating strength training exercises, like the plank, can help seniors maintain muscle mass and bone density, which is important for overall health and independence.

  • Seniors should also consider incorporating low-impact exercises, such as walking or swimming, into their routine to minimize stress on joints and reduce the risk of injury.

  • Remember, it’s always best for seniors to consult with a healthcare provider or professional fitness coach in Abu Dhabi before starting any new exercise program.

2. Bridge

bridge pose for mobility - uae personal trainers

The bridge is an excellent core exercise for seniors that helps strengthen the abdominal muscles and lower back. To perform this exercise, start by lying on your back with your knees bent and feet flat on the ground.

  1. Place your arms by your sides, palms facing down, for stability.

  2. Engage your core muscles and press through your heels to lift your hips off the ground.

  3. Keep your back and shoulders flat on the floor as you raise your hips, forming a straight line from your knees to your shoulders.

  4. Hold this position for a few seconds, focusing on maintaining proper form and breathing steadily.

  5. Slowly lower your hips back down to the starting position and repeat the movement for several repetitions.


When performing the bridge exercise, there are a few things to consider to ensure safety and effectiveness:

 

  • Start with proper warm-up: Before attempting any exercise, it’s important to warm up your body with gentle movements like walking or marching in place. This helps increase blood flow to the muscles and prepares them for activity.

  • Maintain proper form: Throughout the exercise, focus on keeping your back and shoulders flat on the floor. Avoid arching your back or straining your neck. Engage your core muscles to support your spine and maintain stability.

  • Breathe properly: Remember to breathe steadily and avoid holding your breath during the exercise. Inhale deeply through your nose and exhale through your mouth.

  • Start with a comfortable range of motion: If you’re new to the bridge exercise or have any limitations, start with a smaller range of motion. Gradually increase the height of your hips as you gain strength and flexibility.

  • Listen to your body: Pay attention to how your body feels during the exercise. If you experience any pain or discomfort, stop immediately and consult with your healthcare provider.

The bridge exercise not only targets the core muscles but also helps improve hip stability and flexibility. It is important to listen to your body and avoid any discomfort or pain while performing this exercise. If you have any existing medical conditions or concerns, it’s always best to consult with your healthcare provider before starting any new exercise routine.

3. Side Plank

The side plank is a modified version of the plank exercise that specifically targets the muscles on the sides of your body. To perform this exercise:

 

  1. Starting Position: Begin by lying on your side with your legs extended straight and your elbow positioned directly under your shoulder.

  2. Lift Your Hips: Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your heels. Keep your body aligned throughout the exercise.

  3. Hold the Position: Maintain this position for 10-30 seconds, focusing on keeping your body stable and your muscles engaged.

  4. Switch Sides: Release the position and repeat the exercise on the other side, ensuring equal engagement of both sides of your body.

Performing the side plank regularly can help strengthen your obliques, glutes, and shoulders, improving overall core stability and posture. Remember to breathe steadily throughout the exercise and listen to your body’s limits.

 

The side plank exercise can be beneficial for seniors, as it helps strengthen the muscles on the sides of the body and improves core stability. However, there are a few considerations to keep in mind when performing side planks as a senior:

 

  • Start Slowly: If you’re new to side planks or haven’t exercised in a while, it’s important to start slowly and gradually increase the intensity. Begin with shorter hold times and fewer repetitions, then gradually work your way up as your strength improves.

  • Modify the Position: If lifting your hips off the ground is challenging, you can modify the exercise by bending your knees and keeping them on the ground while still engaging your core muscles. This variation reduces the strain on your shoulders and makes it easier to maintain proper form.

  • Listen to Your Body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or intense pain, stop immediately and consult with a healthcare professional. It’s essential to prioritize safety and avoid pushing yourself beyond your limits.

  • Use Proper Form: Maintain proper alignment throughout the exercise. Keep your body in a straight line from head to heels, ensuring that your hips don’t sag or rotate. Engage your core muscles and focus on stability rather than trying to hold the position for an extended period.

  • Breathing: Remember to breathe steadily and avoid holding your breath. Inhale deeply through your nose and exhale through your mouth during the exercise. This helps oxygenate your muscles and promotes relaxation.

As always, it’s advisable to consult with a healthcare professional or a qualified fitness instructor before starting any new exercise routine, especially if you have any pre-existing medical conditions or concerns. They can provide personalised guidance and ensure that the side plank exercise is suitable for your individual needs.

 

Other Exercise Types For Mobility

In addition to the exercises mentioned above, there are a wide variety of specific exercises that can be particularly beneficial for improving mobility in seniors.

These exercises target different muscle groups and help to enhance flexibility, balance, and overall physical function.

 

Some examples of exercises that can improve mobility for seniors include:

 

  • Leg Raises: This exercise helps to strengthen the muscles in your legs and hips. Start by sitting on a chair with your feet flat on the floor. Slowly lift one leg straight out in front of you, hold for a few seconds, and then lower it back down. Repeat this movement with the other leg. As your strength improves, you can try lifting both legs at the same time.

  • Shoulder Rolls: This exercise helps to improve shoulder mobility and flexibility. Stand or sit up straight with your arms relaxed at your sides. Slowly roll your shoulders forward in a circular motion, making sure to keep your movements smooth and controlled. After a few repetitions, reverse the direction and roll your shoulders backward.

  • Standing Heel-to-Toe Walk: This exercise helps to improve balance and coordination. Stand with one foot in front of the other, touching heel to toe. Take a step forward, placing your back foot in front of your front foot. Continue walking in a straight line, maintaining the heel-to-toe position with each step. If needed, you can use a wall or a sturdy object for support.

  • Seated Twist: This exercise helps to improve spinal mobility and flexibility. Sit on a chair with your feet flat on the floor and your hands resting on your thighs. Slowly twist your upper body to one side, keeping your hips facing forward. Hold the twist for a few seconds, then return to the starting position. Repeat the twist on the other side.

Remember, it is important to start with simple exercises and gradually increase the difficulty level as your strength improves. Always listen to your body and avoid any exercises that cause pain or discomfort.

In Summary.....

In conclusion, incorporating a variety of strength and mobility exercises into your fitness routine in Abu Dhabi or Dubai can significantly improve your overall quality of life. By strengthening the muscles in your abdomen, back, legs, and shoulders, you will be able to perform everyday movements and activities with greater ease. 

Whether you are a beginner or an experienced fitness enthusiast, adding core exercises and other targeted exercises to your routine can help you stay active, maintain good health, and enjoy a higher level of physical function as you age.

Body Toning Personal Trainer in Abu Dhabi - Coach Alessandra

Abu Dhabi Female Training Specialist - Alessandra

If you are looking for a female Personal Trainer or Pilates Coach in Abu Dhabi, Alessandra can provide you with well-structured Fitness or Pilates Lessons from beginners to advanced.

Alessandra, mother of 2 girls, an Italian entrepreneur who arrived in Abu Dhabi 9 years ago, has always been a sporty woman. Already a scuba diver, cyclist, amateur marathoner, in love with outdoor sports and challenges, since many years, she has been passionate about athletic training for running and long distance runs, female fitness and women’s health.

Find the best male or female mobility and flexibiity personal trainer in Abu Dhabi, Dubai, Sharjah, Ajman or RAK.

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