4 Tips to Improve Mobility

Mobility is strength through the full range of motion of an exercise. Unlike flexibility, it relies on the muscle alone to produce the range of movement. So, a flexible person may be able to raise his straightened leg quite high with the assistance of their arm. A mobile person, however, will be able to manipulate their leg or other muscles without any help at all. 

Many people who focus exclusively on strength training are strong through a limited range of a muscle’s motion. Others are very mobile in parts of the body but not in others. We can think of cyclists with well-developed and mobile legs but poor development and mobility in the upper body.

Here are four ways to improve your mobility. 

Take Dance Lessons

Learning to dance is a great way to improve your proprioception, balance, and mobility. Research shows that, of all the different types of dance you could take up, the tango is the one that will most improve your mobility. 

It is believed that the forward and backward movement, combined with the cognitive challenge of learning the moves and the sensory cues coming from the music and having to coordinate with your dance partner all combine to make the tango a terrific choice to up your mobility game. 

High Intensity Interval Training

High Intensity Interval Training (HIIT) has been shown to be beneficial for people with mobility problems. Short bursts of high-intensity exercise followed by short recovery periods were shown in one study to improve the symptoms of people with Parkinson’s Disease. 

The study participants did eight weeks of HIIT training on exercycles. At the end of the study, they all experienced improved mobility, along with reduced stiffness and stronger muscles. An additional benefit for people with Parkinson’s Disease was that the HIIT training stimulated the production of a brain chemical that helps to stimulate nerve growth. This is a function carried out by dopamine, which is diminished in people with Parkinson’s Disease.

Nordic Walking

Nordic Walking involves walking with poles in your hands. If you have ever done it, you know that it takes quite a bit of effort to coordinate the arms and the legs to produce smooth, fluid forward movement. 

Nordic Walking will increase your coordination, improve your mobility and enhance your bodily awareness. After a month of Nordic Walking, you will naturally have a longer step and be more balanced, lessening your risk of losing your balance and falling. 

Yoga & Tai Chi

Yoga and Tai Chi are excellent forms of exercise to improve your mobility. Tai Chi, which is a traditional form of exercise originating in China combines slow, fluid movement with deep breathing. It will improve a person’s motor function so that they are more aware of how your body movements.

Yoga will strengthen your muscles, while also making them more flexible. A number of studies have also shown that regular yoga sessions will significantly improve balance and mobility. Yoga Asana has been shown to be especially beneficial for improving mobility in people with a brain injury.

Wrap Up

Any of the four methods just described will improve your mobility. Add all four of them to your lifestyle, and you will be able to enhance your bodily awareness, balance, and mobility, providing maximum stability for the rest of your life.