HOW NOT TO
LOSE YOUR
MOBILITY
AS YOU AGE:
The 17 Keys to Maintaining
Freedom Of Movement
Copyright © 2023 The Art of Anti-Aging, LLC, All Rights Reserved.
www.theartofantiaging.com
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Publisher: The Art of Anti-Aging, LLC
Disclaimer: For educational use only. The entire contents of the book are based upon research conducted
by the author, unless noted otherwise. This book and the information contained within are not intended
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TABLE OF CONTENTS
How Not to Lose Your Mobility as You Age.................................................................................. 1
Mobility Loss is a HUGE Concern (though it’s often ignored until…)......................................................... 2
Why Does Mobility Loss Happen?............................................................................................................. 2
The Big “Secret” to Protecting Your Mobility............................................................................................ 3
Note on Existing Mobility Issues................................................................................................................ 4
Key Ways to Preserve Mobility as You Age................................................................................... 5
Stop Sitting so Much— And Exercise More............................................................................................... 5
Get Regular Cardio/Aerobic Exercise......................................................................................................... 6
Work in Some Strength Training................................................................................................................ 7
Improve Your Balance with Exercises........................................................................................................ 8
One-Leg Balancing............................................................................................................................... 8
Tree Pose.............................................................................................................................................. 9
Heel-Toe Walk...................................................................................................................................... 9
Standing March.................................................................................................................................... 9
Aim for a Variety of Exercise that You Enjoy............................................................................................ 10
Maintain (or Improve) Flexibility by Stretching....................................................................................... 10
Hamstring Stretch.............................................................................................................................. 11
Hip Stretch......................................................................................................................................... 12
Ankle Stretch...................................................................................................................................... 12
Lower Back Stretch............................................................................................................................ 13
Practice Good Posture............................................................................................................................. 13
Avoid Foot Issues with the Right Shoes................................................................................................... 14
Take Steps to Reduce Your Risk of Falling................................................................................................ 15
Avoid Inflammatory Foods...................................................................................................................... 16
Avoid Toxins that Contribute to Inflammation........................................................................................ 17
Eat More Anti-Inflammatory Foods— Especially Whole Plant Foodst.................................................... 18
Consume Nutrients that Support Muscle and Bone Health.................................................................... 19
Stay Hydrated.......................................................................................................................................... 20
Get Enough Quality Sleep........................................................................................................................ 21
Protect Your Hearing and Vision.............................................................................................................. 22
Cultivate a Positive Mindset and Stay Social........................................................................................... 22
You Don’t Have to Lose Mobility as You Get Older.................................................................................. 23
References........................................................................................................................................... 26
HOW NOT TO LOSE YOUR MOBILITY
AS YOU AGE: THE 17 KEYS TO MAINTAINING
FREEDOM OF MOVEMENT
According to data from the Census Bureau, mobility loss is the most common disability for
Americans aged 65 and older. 1
In fact, out of the 40% of older adults who reported at least one disability, nearly two-thirds
of them also reported difficulty walking or climbing stairs.
Now, depending on what age you are right now, you may or may not fall into the most atrisk category for mobility issues.
However, other research indicates that mobility problems often begin at age 50 or younger,
even though they predominantly affect adults over age 65. 2
Also, some newer research shows that mobility limitations are becoming “increasingly
prevalent” in older adults, suggesting that your chances of experiencing mobility loss at
some point in time have gone up over the years. 3
All that to say, it’s never too early (or too late) to start considering how you can maintain
your mobility and independence for many years to come.
HOW NOT TO LOSE YOUR MOBILITY AS YOU AGE: The 17 Keys to Maintaining Freedom of Movement
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MOBILITY LOSS IS A HUGE CONCERN (THOUGH IT’S OFTEN IGNORED UNTIL…)
Mobility limitations can take many different forms: not being able to walk as far as you used to, difficulty
with stairs, needing a walker to get around, pain that limits physical activity, and so on.
And while losing the ability to walk or get around on your own is a huge challenge in itself, mobility
impairment can also lead to more negative health effects like depression, an increased risk of falls, and
even a higher mortality risk. 3
Unfortunately, it’s not usually until something starts to go wrong that we realize just how much we take
mobility for granted.
That’s why taking action now— wherever you are currently at with your mobility— is critical for addressing
the contributing factors behind mobility loss before they start decreasing your quality of life.
WHY DOES MOBILITY LOSS HAPPEN?
Researchers have pinpointed several possible risk factors that contribute to impaired mobility. The good
news is that many of them are “fixable”, but you do have to put in the work to make intentional lifestyle
changes to address them. 3, 4
(Note: Mobility loss can, of course, happen as the result of an accident, severe sickness, etc. This report
is focused on the type that is considered “age-related”.)
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At the top of the list of risk factors is getting little to no physical activity. Not only can this have a detrimental
effect on mobility over the years, sedentary living is also linked to a higher risk of mortality around the
world. 3
Closely related are changes to the muscles and/or joints that affect strength, balance, and gait.
Muscle mass and bone density both decrease as you age, which contributes to reduced strength and
poorer range of motion in joints. This, in turn, negatively impacts balance and slows gait speed, making
walking and other movements more difficult. 3
Part of this decline is considered a normal component of the aging process, BUT muscle mass and bone
density are very much affected by the amount of exercise you get and eating a healthy diet.
The loss of muscle mass (technically known as sarcopenia), especially, can significantly impact mobility
with common symptoms like loss of stamina, slower walking, trouble with stairs, and difficulty performing
daily activities.
Some of the biggest risk factors for sarcopenia?
Physical inactivity, obesity, inadequate protein intake, and certain chronic conditions. 5
Finally, chronic diseases like diabetes and arthritis are also contributors to mobility impairment as is
cognitive decline, which makes the sensory part of getting around much more challenging. 4
THE BIG “SECRET” TO PROTECTING YOUR MOBILITY
This report is going to detail very specific steps you can take to maintain freedom of movement as you age.
However, the most important underlying theme— and what you should remember even if you get
nothing else out of this report— is that you have to use it or you’ll lose it.
As you can see from the previous section, physical inactivity could well be considered the #1 contributing
factor to age-related mobility loss. Not only does it have a direct impact on mobility over time, it also
fuels other mobility-related issues like muscle mass loss.
Essentially, the more you keep moving your body now, the better chance you’ll have of staying able to
move down the road.
And, of course, there will be more specifics on how you can do this later on.
HOW NOT TO LOSE YOUR MOBILITY AS YOU AGE: The 17 Keys to Maintaining Freedom of Movement
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Also worth mentioning— and not far behind the “use it or lose it” mentality for importance— is the
necessity of regularly feeding your body the good stuff (especially foods, etc. that combat inflammation)
and avoiding the bad stuff (toxins linked to inflammation and so on).
By doing this, you can help protect your body from chronic issues that may play a role in mobility loss and
potentially improve stamina, muscle strength, etc.
Again, there will be more information on this shortly, but this gives you the big picture of how to start
protecting your mobility right now.
NOTE ON EXISTING MOBILITY ISSUES
If you are already dealing with mobility issues, strongly consider working with a specialist who can give
you tailored advice, exercises, diet tips, and other recommendations for your specific challenges.
This report goes over general guidelines and best practices, but working with an expert can be very
important for overcoming existing issues.
The good news is that many issues and imbalances in the body that contribute to mobility impairment
can be addressed and corrected.
Even better, many can be avoided and/or caught early on so that you are able to maintain your freedom
of movement throughout the years with minimal difficulty.
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KEY WAYS TO
PRESERVE MOBILITY AS YOU AGE
STOP SITTING SO MUCH— AND EXERCISE MORE
Sitting is absolutely the #1 enemy of mobility.
You’ve heard it already, but it’s well worth repeating given just how detrimental a sedentary lifestyle can
be to your ability to keep moving as you get older and to your overall health.
Concerningly, the statistics in this area do not paint a good picture…
For example, researchers estimate that U.S. adults spend an average of 9.5 hours sitting every day.
Assuming a range of 6-8 hours of sleep per night, this means that well over half of the average person’s
waking hours are spent in a seated position. 6
Unfortunately, this number only goes up for older adults with seniors typically sitting between 9-13 hours
each day— i.e., an average of 11 hours per day or almost half of an entire day! 7
This is something that must be addressed to increase your chances of maintaining mobility as you age.
While inactivity (aka sitting) is a major risk factor for mobility loss, some research has shown that a
physical exercise program for older adults can help prevent major mobility disability (MMD). 8
Now, starting an exercise routine can be daunting if it’s not something you’re in the habit of doing, but
the best way to approach it is to start slow and build from there.
Studies have consistently shown that getting any amount of exercise is better than getting none, but the
key is to get it daily. Even breaking up periods spent sitting with time spent standing is better for your
health than constant sitting. 9, 10
However, though getting perhaps 10-15 minutes of exercise a day is a good place to start, a better goal is
to work up to getting the 150 minutes of moderate-intensity exercise per week (about 21 minutes a day)
recommended by national guidelines. 11
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This is considered the minimum amount of exercise needed per week for substantial health benefits—
but the true “gold standard” is to get 300 minutes (5 hours) of moderate-intensity exercise per week,
which benefits the body even more significantly. 11
Again, don’t think you have to go from 0 to 300 minutes of exercise a week overnight.
Start slowly and use the following sections for ideas on how to make exercise a part of your everyday life.
GET REGULAR CARDIO/AEROBIC EXERCISE
Aerobic exercise is often referred to as cardio exercise because of how outstanding it is for the
cardiovascular system— i.e., your heart and blood vessels. 12
And because heart problems can contribute to reduced mobility, this is one of the most important forms
of exercise to incorporate into your routine at least several times a week.
Plus, not only does aerobic activity benefit heart health, at least one study has shown that it may also
improve balance and agility with the result of reducing fall risk in older adults. 13
Basically, cardio exercise is defined as any activity that gets your blood flowing and uses large muscle
groups. Some great examples include:
Brisk walking
Bike riding
Jumping rope
Swimming
Running or jogging
Dancing
Kickboxing
According to the national guidelines for physical activity, aerobic exercise has the most benefits when you
spread it throughout the week, meaning it’s better to do smaller amounts regularly rather than a large
amount on only one or two days a week. 11
All of the options on the above list can be excellent cardio workouts, but walking is an exceptionally good
choice, especially if you are just getting into an exercise routine.
It’s low impact, supports joint health, may help prevent heart disease, and supports healthy bone density.
Plus, walking can improve your mood and help keep your brain sharp as you age, which is also important
for maintaining mobility! 14, 15, 16, 17
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WORK IN SOME STRENGTH TRAINING
While aerobic exercise is great for your heart and overall fitness, strength training— also called resistance
training— is very important for slowing the loss of muscle mass that happens with age. 18
As you might imagine, maintaining muscle mass and strength helps your body keep up with the demands
placed on it by everyday movements and helps you to stay active for longer.
The main concept of strength training is using a specific group (or groups) of muscles to lift a heavy object
against the force of gravity.
This includes weightlifting using machines or free weights as well as body-weight exercises like yoga
poses, pushups, and so on. Resistance bands are also becoming popular and give you an easy way to do
resistance training at home.
Ideally, you want to incorporate a range of strength training exercises in your routine that work all major
muscle groups.
However, it’s especially important to focus on building leg strength, since weak legs are associated with
a greater risk of falls and mobility loss. 19
For this purpose, you might consider body-weight exercises like lunges, calf raises, and squats or make
use of leg machines if you prefer to go to the gym.
A good leg-strengthening activity for older adults is the sit-to-stand exercise (a type of modified squat).
Here’s how you perform it:
1. Sit in a sturdy chair with your feet flat on the ground and hip-width apart.
2. Lean your chest forward, press into the ground with your heels, and slowly rise to a
standing position.
3. Lower yourself slowly (with control) back into the chair.
4. Repeat 10 times.
5. The goal is to not use your hands at all, BUT you can place them on a table or other
type of support for balance and if you are struggling to rise. Work up to where you can
perform the exercise hands-free.
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IMPROVE YOUR BALANCE WITH EXERCISES
Balance exercises are the final piece of the puzzle when it comes to physically training your body.
Combined with strength training, they can significantly improve and likely prevent mobility limitations. 4
The sooner you start improving your balance, the better, but it’s an especially essential activity for
older adults.
Studies show that even just six weeks of balance exercises can help adults aged 60-80 have better stability
and an easier time getting around unassisted. Some research even indicates that improving balance also
improves cognitive function— truly a win-win. 20, 21
There are numerous ways you can work on balance, but the following are some simple exercises that can
be done by people of all ages.
Note: When you first start these exercises, make sure you have something nearby to grab onto in case
you lose your balance. If you know you have existing balance issues, strongly consider having someone
with you during the exercises until you make progress.
ONE-LEG BALANCING
1. Stand with your feet hip-width apart.
2. Shift your weight to one leg and lift the other off the ground,
bending it at the knee.
3. Hold this position for 30 seconds (work your way up to this
if needed).
4. Lower your leg and repeat the process with the other one.
5. Repeat 3-5 times for each leg.
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TREE POSE
1. Stand with your feet shoulder-width apart.
2. Shift your weight to one leg and lift the other off the ground.
3. Bend the raised leg at the knee and rotate it outwards until
the sole of your foot is resting on the ankle (easier) or thigh
(more difficult) of your standing leg. Feel free to use a chair
for support but do NOT rest your foot against your knee.
4. Hold for 30 seconds to a minute or as long as feels
comfortable.
5. Lower your leg and repeat with the opposite one.
HEEL-TOE WALK
1. Try to find a straight line on the floor of your home—
like the lines between floor tiles or even a piece of tape
you put down yourself.
2. Stand with your arms straight out (like you were walking
a tightrope) and place one of your feet on the line.
3. Step with your other foot so that the heel is touching
the toe of your first foot.
4. Continue to walk like this until the line ends.
5. Repeat as many times as is comfortable. Or if you are
feeling confident, try doing it in reverse.
STANDING MARCH
1. Stand straight with your feet hip-width apart.
2. Lift one knee until your thigh is parallel with the ground (or
as close to parallel as you can get). Be sure to keep your torso
straight and avoid leaning.
3. Pause briefly before returning your foot to the ground.
4. Repeat with your other leg and continue to alternate between
legs for at least 20 marches.
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AIM FOR A VARIETY OF EXERCISE THAT YOU ENJOY
Now that you know the three main types of exercise to focus on for mobility— aerobic, strength, and
balance— it’s important to address an often overlooked aspect of exercise: variety.
Not only will variety in your exercise routine help to work all the muscles in your body (and this is
critical for maintaining muscle mass as you age), it can also help to prevent overuse injuries that may
set you back in your mobility goals.
Overuse injuries can occur because of improper form while exercising, but they may also appear as the
result of doing the same motion over and over again or because you ramped up your exercise routine
too quickly.
Unfortunately, your risk for this type of injury only goes up as you get older but can be lessened by
gradually increasing your activity level and by varying the type of exercise you do each day or week. 22
Just as important as getting variety and working all muscle groups is finding exercise you enjoy.
This greatly improves your chances of sticking with it over time, which in turn increases the likelihood
that you’ll be able to maintain freedom of movement throughout your life.
MAINTAIN (OR IMPROVE) FLEXIBILITY BY STRETCHING
Daily stretching is incredibly important when it comes to maintaining your mobility.
To begin with, stretching helps your muscles to stay flexible and healthy. Without it, muscles become
HOW NOT TO LOSE YOUR MOBILITY AS YOU AGE: The 17 Keys to Maintaining Freedom of Movement
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short and tight, especially when they have been inactive for a while (like sitting for a period of time).
This means they may not extend all the way when you do try to use them, increasing the risk of joint pain
or muscle strains. 23
In addition, by improving muscle flexibility, stretching can also improve the range of motion of your
joints. This is critical for lowering injury risk, increasing your ability to move around freely, and lessening
stiffness. 24
A good goal to start with is stretching 5-10 minutes a day. It will take several weeks to notice changes in
your flexibility, so be sure to make it a daily habit and stick with it. 23
Research suggests that holding each stretch for 15-30 seconds is ideal for improving range of motion, and
a good stretch means you should feel tension in your muscle but not pain. 24
Also, while stretching used to be thought of as a pre-exercise routine, experts now recommend 5-10
minutes of light activity (like walking) before stretching to warm up the muscles and make them able to
stretch more easily. 23
Ideally, you want to stretch each major muscle group throughout the week, but the muscles in your lower
half are most critical. Here are a few key stretches to get you started:
HAMSTRING STRETCH
1. Sit on the floor with your legs straight in front of you,
keeping a very slight bend at your knees.
2. Slide your hands down your legs until you feel a pulling
sensation in your hamstrings. Hold for 15-30 seconds.
3. You should be able to reach further down your legs over
time.
OR:
4. Lie on your back and extend one leg into the air.
5. Grab the back of your thigh and slowly pull your leg towards
you until you feel a stretch (do not pull on your knee). Make
sure your other leg and hip stay on the ground.
6. Hold for 15-30 seconds, then switch legs.
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HIP STRETCH
1. Lie on your back and draw one leg up with the
knee bent.
2. Allow your knee to fall to the side, placing your
foot against the opposite leg (do not press on
your knee).
3. Use your hand to press down gently on the
bent leg until you feel a stretch. Hold for 15-30
seconds.
ANKLE STRETCH
1. Sit in a chair with your feet flat on the ground.
2. Slowly move your feet up and down and side to side, first with your toes staying in contact with the
ground, then with your heels staying in contact with the ground.
3. Finish by lifting up one foot at a time and making 15-20 circles in the air with your toes. Make sure you
do circles in each direction.
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LOWER BACK STRETCH
1. Lie on your back with both knees bent and your
feet together and flat on the ground.
2. Keep your knees together and slowly allow
them to fall to the left or the right until you feel
a good stretch. Both shoulder blades should stay
in contact with the ground.
3. Hold for 15-30 seconds and repeat on the other
side.
PRACTICE GOOD POSTURE
Poor posture can lead to all kinds of aches and pains, particularly in the neck, shoulders, and back, which
may severely inhibit your mobility down the road and make it difficult to stay active. 25
Unfortunately, slouching is very common nowadays and greatly worsened by the amount of time most
people spend hunched over a mobile device of some sort.
The good news is that even if you’ve spent a lifetime with poor posture, you can correct it by being
mindful of how you sit and stand, gradually working towards better habits.
As a whole, good posture relies on correct alignment.
When standing, your ears, shoulders, hips, knees, and ankles should line up vertically and weight should
be evenly distributed on your feet.
When seated, you still want to maintain this ears-over-shoulders-over-hips alignment.
Once you get into the habit of keeping good alignment (and it will take work!), here a few more tips for
good posture 25, 26:
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Maintain a neutral spine throughout the day and avoid twisting— i.e., turn your body rather
than twisting your neck and shoulders sideways.
Support your lower back when seated and keep your feet flat on the floor.
Avoid staying in the same position for too long. Try to move around every 30-60 minutes.
Hold reading material (and your phone!) at eye level.
Consider practicing tai chi or yoga, which both can help with posture.
Learn the correct posture for any exercises you do regularly— particularly strength training or
weightlifting— to avoid injury.
AVOID FOOT ISSUES WITH THE RIGHT SHOES
Foot issues— especially foot pain— can be detrimental to your
freedom of movement at any time of life and particularly as
you get older.
In fact, studies show that experiencing foot pain may be
connected to a greater risk of shoulder pain, hip pain, back
pain, knee pain, and other musculoskeletal issues AND may put
you at a higher rate of disability late in life. 27, 28
Now, one of the best ways to keep your feet healthy and happy
is to wear the right shoes.
This will look slightly different for everyone, since each person has a different foot shape and unique foot
needs, but there are some general “best practice” guidelines you can follow:
Look for comfortable shoes that provide both cushioning and support to your feet.
Avoid— or wear only occasionally— shoes like flats and flip flops, which rarely provide arch
support.
Avoid high heels because they put pressure on the ball of your foot and squeeze your toes
into an unnatural position. If you do wear them, look for heels with a broad base.
Opt for shoes that hold onto your feet (via laces, straps, etc.) over slip-ons because they
provide better support.
If you have one foot that is bigger than the other (as most people do), fit your shoes to your
bigger foot.
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When trying on shoes, they should not be too tight or allow your feet to slide around. (By the
way, the idea of shoes “stretching out” over time is a myth.) The ball of your foot should fit
comfortably in the widest part of the shoe, and your toes should not rub against the top or
front of the shoe.
Consider inserts if you need additional support or cushioning in your shoes. For existing foot
issues, you can consult with an expert to get custom orthotics.
Of course, it may not be possible to replace all of your shoes at once if you discover they aren’t doing
your feet any favors, but you can start with the shoes you wear the most often and the shoes you wear
to exercise.
TAKE STEPS TO REDUCE YOUR RISK OF FALLING
Falls are a huge concern for older adults and one of the biggest contributors to mobility loss.
Statistics show that about 1 in 4 adults aged 65 and over falls in the U.S. each year and around 1 out of
5 falls causes significant injuries like broken bones or head trauma. Close to 3 million older people go to
the emergency room every year because of a fall and about 800,000 are hospitalized. 29
Worldwide, falls are thought to be responsible for around 80% of disability cases in adults aged 50 and
over that stem from unintentional injuries. 30
As mentioned earlier, one of the best ways to reduce fall risk is to be physically active with a particular
focus on strengthening your leg muscles. (You can see example exercises in the sections on cardio,
strength training, and balance.)
Apart from regular exercise, some other tips for preventing falls include regularly getting your vision
and hearing tested, avoiding or limiting alcohol, standing up slowly, wearing the right footwear (see the
above section), and learning more about the side effects of any medication you may be taking— some of
which can make you drowsy or dizzy. 31
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It’s also important to ensure that you can get around your home with minimal difficulty by:
Clearing clutter or items you might trip over.
Putting down non-slip rugs or mats, including inside and outside of your tub or shower.
Ensuring that every room is well-lit.
Adding secure handrails to both sides of any stairs.
Installing grab bars in the bathtub, hallways, and any other convenient areas.
Living on one level if possible.
Keeping everyday items within easy reach (i.e., limiting your need for step stools).
AVOID INFLAMMATORY FOODS
Much of what we’ve gone over so far is all about how to keep
yourself healthy externally to avoid mobility loss, but what is
happening internally is equally important.
This is especially true when it comes to chronic inflammation—
the bad type of inflammation as compared to the acute kind—
which has been linked to numerous chronic diseases (diabetes,
heart disease, arthritis, COPD, etc.) that can all significantly
impair mobility. 32
The good news is that regular exercise, which is already a key
for preserving your freedom of movement, can help to lower
chronic inflammation, but it’s also critical that you avoid or significantly limit your intake of inflammatory
foods. 32
Unfortunately, many of these foods are commonly present in western diets and make a big contribution
to chronic inflammation within the body.
Here’s a list of “worst offender” inflammatory foods to avoid or limit in your diet:
Highly processed foods
Processed meats (bacon, sausage, etc.)
Fried foods (contain trans fats)
Meat cooked at high temperatures 33
Added sugars
Meat high in saturated fat
Artificial sweeteners
Excess alcohol
Refined carbohydrates (white bread, white rice, etc.)
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Also worth mentioning are omega-6 fatty acids, which are found in abundance in cooking oils like corn,
sunflower, and soy.
In the right amount, omega-6s are actually beneficial to your health, but the western diet usually
contains far too many of them and too few omega-3s— an imbalance believed to contribute to low-grade
inflammation. 34
Simply by avoiding fried foods and processed convenience foods, you can drastically cut down on your
omega-6 intake. You may also want to consider limiting your use of high omega-6 oils at home.
AVOID TOXINS THAT CONTRIBUTE TO INFLAMMATION
Unhealthy food isn’t the only contributor to chronic inflammation. There are also toxins in everyday
products that have numerous health effects and can increase inflammation.
A prime example of this is endocrine disruptors— compounds that mimic or block the action of natural
hormones— which are now linked to chronic metabolic, neurological, and inflammatory disorders. 35
Now, it’s impossible to list every single product that might contain toxins (and also impossible to avoid
toxins entirely), but there are some key areas to focus on that will help to drastically cut your exposure:
Personal Care Products— Cosmetics, skincare, and other personal care products can be
loaded with toxic chemicals, including endocrine disruptors, carcinogens, and even “forever
chemicals” (aka PFAS). Carefully read the label before buying a new product and consider
using something like EWG’s Skin Deep database to make better choices. 36
Drinking Water— Both tap water and bottled water can contain harmful chemicals like
atrazine, lead, forever chemicals, and perchlorate. Consider having your water tested and/or
use something like a reverse osmosis counter filter to purify it. 37
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Anything with Fragrance— Perfumes, skincare products, and air fresheners are all examples of
products that may contain synthetic fragrance. Because of “trade secret” rules, manufacturers
are not required to disclose the ingredients in their fragrance, which can be any number of
potentially toxic chemicals. 38
Plastic— Plastic is likely to leach chemicals into food, drinks, and other substances, especially
if the plastic is heated (as in microwaving food in a plastic container). Be sure to at least
choose BPA-free plastics, and look for alternatives to plastic entirely whenever possible. 39, 40
EAT MORE ANTI-INFLAMMATORY FOODS— ESPECIALLY WHOLE PLANT FOODS
No inflammation-fighting plan would be complete without the addition of foods that can help lower
inflammation in the body— and supply your body with numerous essential nutrients.
If you wanted a general overview of the best approach to anti-inflammatory foods, it would simply be to
eat a wide range of colorful, whole plant foods.
This type of diet is associated with lower inflammation levels and a reduced risk of many chronic diseases,
including heart disease, that can negatively impact your mobility. 41, 42
More specifically, you can focus on foods that contain good amounts of antioxidants, fiber, vitamins,
minerals, and omega-3 fatty acids— all of which combat inflammation.
Some excellent examples include:
Berries— Rich in antioxidants, particularly anthocyanins.
Leafy Greens— Rich in carotenoid antioxidants and vitamins A, C, and E.
Avocados— Full of healthy fats, soluble fiber, antioxidants, and vitamin E.
Beans and Lentils— Great source of fiber.
Beets— Rich in folate and antioxidants like betalains and beta-carotene.
Citrus, Mangoes, and Other Vitamin C-Rich Foods
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Sweet Potatoes— Good source of fiber and vitamin A.
Whole Grains— Rich in fiber, minerals, and B vitamins.
Nuts and Seeds— Walnuts, chia seeds, and hemp seeds are great sources of ALA omega 3s
Cacao/Cocoa— Outstanding antioxidant content and rich in minerals like magnesium.
Green Tea— Full of polyphenols and the “super antioxidant” known as epigallocatechin
gallate (EGCG).
As often as you can, liberally include antioxidant-loaded herbs and spices (truly potent inflammation
fighters) such as:
Cloves
Turmeric
Gotu Kola
Cinnamon
Sage
Nutmeg
Oregano
Parsley
Ginger
Rosemary
Rosehips
CONSUME NUTRIENTS THAT SUPPORT MUSCLE AND BONE HEALTH
As we’ve already covered, regular exercise— especially strength training— is of tremendous importance
when it comes to maintaining muscle and bone strength so that your body is able to keep moving with
ease as you get older.
However, providing your muscles and bones with the specific nutrients they need to function well and
stay healthy is also key.
Protein is the most critical nutrient needed to build and maintain muscle strength. Carbohydrates
contribute fuel for your muscles, especially during exercise, as do fats.
Ideally, opt for complex carbohydrates (fruits, veggies, whole grains) most of the time and healthy, plantbased fats (avocados, nuts, seeds).
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Protein— which as much as half of older adults in the U.S. fall short on—is found in meat, of course, but
an even better option is to choose plant-based sources that provide your body with protein while they
also help fight inflammation. 43
Some good choices include:
Lentils
Hemp seeds (complete protein)
Beans (soak to improve digestibility)
Chia seeds (complete protein)
Peas
Quinoa
Nuts and seeds
Oats
Soybeans (complete protein, be sure to buy non-GMO)
To maintain bone density, your body especially needs calcium, magnesium, vitamin D, and vitamin K.
These nutrients, combined with physical activity, help protect bone integrity as you age.
Dark green veggies (kale, collards, Swiss chard, broccoli) are great to include in your diet because they
contain calcium as well as vitamin K. Nuts, seeds, whole grains, and cacao provide magnesium, while
moderate amounts of sun exposure each day supply natural vitamin D.
STAY HYDRATED
Dehydration is a surprisingly common problem for older adults,
affecting as much as 20-30% of the population. It has more severe
effects on your body the older you get and increases the risk of
disability and other health issues. 44
Experts aren’t sure why, but our sense of thirst decreases as
we age, which makes it more difficult for seniors to know when
they need to be consuming fluids. Also, older adults have less
water in their bodies to begin with than younger adults, raising
dehydration risk even more. 45
As a result, dehydration is a top cause of hospitalization among seniors AND can cause symptoms like
dizziness, fatigue, and muscle cramps, which all increase your fall risk. 45
The bottom line is that staying hydrated is critical as you age to help prevent falls and other issues that
will limit your mobility— and the sooner you make hydration a habit, the easier it will be to keep up with
throughout your life.
Eating plenty of juicy fruits and vegetables – and avoiding dry processed foods and excess salt – is also very
helpful.
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GET ENOUGH QUALITY SLEEP
Sleep is when your body and brain recharge, helping you to feel
rested and alert for the day to come.
It’s no wonder, then, that lack of sleep can negatively impact your
health and mobility, especially because the ill effects of missing
out on sleep accumulate as you get older.
Studies have even found an association between both sleep
duration (i.e., not getting enough sleep) and poor sleep quality
in older adults (aged 55-65 and over) and a greater risk of
impaired mobility and disability. 46, 47
Beyond this direct impact on mobility, consistently having poor sleep makes your brain feel foggy and less
alert, increasing your risk for a fall or accident.
Of course, getting good quality sleep at night is easier said than done and tends to get more difficult the
older you get.
Here are a few things to try if you have trouble falling or staying asleep: 48
Develop a relaxing bedtime routine— reading a book, listening to calming music, taking a
warm bath, etc.
Keep a regular sleep schedule, going to sleep and getting up at the same time every day.
Use low “mood” lighting in the evening. Opt for warm shades of light over blue light, which
disrupts your circadian rhythm.
Avoid napping in the late afternoon or evening if possible.
Avoid caffeine from mid-afternoon onwards.
Try using aromatherapy or calming herbs, like lavender and chamomile, in the evening.
Exercise regularly during the day— but not late in the evening.
HOW NOT TO LOSE YOUR MOBILITY AS YOU AGE: The 17 Keys to Maintaining Freedom of Movement
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PROTECT YOUR HEARING AND VISION
Your eyes and ears give you a lot of information and cues that make
moving through your surroundings something you don’t need to
think much about. This is why age-related hearing and vision loss
can both lead to mobility difficulties and increased fall risk.
To give you some examples, poorer vision makes it harder to judge
distances and depths, making a misstep on the stairs more likely.
Age-related hearing impairment alters auditory clues that you
have used all your life to navigate your environment, which
may affect balance and gait, and is considered a potential risk
factor for falls. 49
Along with regularly getting your vision and hearing checked and eating a healthy diet (as covered above),
you can also help yourself with the following tips:
Avoid or limit prolonged exposure to loud noises, including music.
Use earplugs when you can’t avoid loud noise.
Maintain good lighting in every room of your home.
Protect your eyes from sunlight.
Wear glasses as needed and clean them regularly.
Quit smoking (or don’t start).
CULTIVATE A POSITIVE MINDSET AND STAY SOCIAL
Mental health cannot be overlooked when it comes to aging in a healthy way.
Feelings of depression, anxiety, loneliness, and isolation can be truly detrimental to your mobility and
independence as you get older because they have significant physical effects as well as mental ones.
HOW NOT TO LOSE YOUR MOBILITY AS YOU AGE: The 17 Keys to Maintaining Freedom of Movement
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Depression, for example, puts older adults at higher risk of fatigue, insomnia, and memory loss, which
all contribute to an increased fall risk and poorer overall physical health. Depression also puts a strain on
the heart and raises the risk of heart disease. 50, 51
In a similar way, feelings of isolation and loneliness are linked to an increased risk of heart disease,
cognitive deterioration, and frailer health. 52
Now, cultivating positive emotions and improving mental health will look somewhat different for everyone,
but getting regular exercise, avoiding inflammatory toxins, and eating a nourishing whole foods diet will
absolutely benefit your mind as well as your body.
Alongside this, one of the best things you can do for your mental health is to stay social throughout your life.
Research has shown that socialization improves mood, cognitive function, and memory recall in older adults
AND typically increases physical activity level. Not surprisingly, it also reduces feelings of loneliness. 53, 54
So, make an effort to widen your social circle and get out of the house regularly to participate in social
activities. Your brain and body will thank you for years to come!
YOU DON’T HAVE TO LOSE MOBILITY AS YOU GET OLDER
It may seem like a lot of changes take place in your body without your consent as you age, but mobility
loss does not have to be one of them.
There are many steps you can take— starting right now, wherever you are at— to maintain your freedom
of movement and ability to get around independently.
Start with key actions like getting regular exercise and decreasing inflammation in your body and continue
to add more good habits to your routine as you can.
You may be surprised at how much better you feel in the short-term, and you’ll be doing everything
possible to keep yourself mobile in the long-term!
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