Full speed ahead
THE WONDERFUL BENEFITS OF MAINTAINING MOBILITY
As we age, many of us start to limit our physical activities. Why? Because we’ve bought into the idea that as we’re getting older we’ll be able to do less physically and that the health benefits of exercise no longer apply to us. This is a dangerous myth because staying active and maintaining mobility are key to healthy aging. The phrase ‘Use it or lose it’ couldn’t be truer.
This is a dangerous myth because staying active and maintaining mobility are key to healthy aging. The phrase ‘Use it or lose it’ couldn’t be truer.
And whatever your age, the physical activity doesn’t have to be strenuous in order to enjoy health benefits. Some of the upsides of gentler exercise for older people include:
Improved mood: Reducing symptoms of anxiety and depression and improving how you feel overall
Body benefits: Reducing the risk of falls and bone fractures; helping to maintain healthy muscles, bones and joints; and helping to control joint swelling and pain (associated with arthritis)
Illness prevention benefits: Lowering blood pressure and reducing the risk of diabetes, coronary heart disease and certain cancers.
Social benefits: Creating social connections and a strong social network, which are critical to how happy we feel. Participating in community activities is one of the most enjoyable ways to keep mobile and it plays an essential role in mental, emotional and physical health. The bottom line is that keeping your body moving throughout life can improve physical and mental wellbeing and stop existing problems from getting worse.
The bottom line is that keeping your body moving throughout life can improve physical and mental wellbeing and stop existing problems from getting worse.
Ideas for improving or maintaining mobility:
Get active
Getting active is one of the healthiest decisions you can make at any age – but whatever the age, it’s important to do it safely. If you feel concerned or unsure about what to do or how to do it, then talk to your doctor to help you decide what sort of activity might be best for you or someone you’re caring for.
Whatever you do – it might be as simple as walking, dancing, or stretching – the key is to do it regularly. Regular physical activity helps to maintain mobility and can strengthen muscles, improve flexibility and boost the immune system. And it’s never too late to start: studies show that improvements were seen in all of the 70- to 90-year-olds who added some physical activity to their weekly routines over about two years, and those who got more exercise saw greater results.
TIP: Balance exercises, like Tai Chi, help to build muscle strength in the legs, which increases stability. Better balance helps to prevent falls, which means fewer broken hips and other injuries. This can mean being able to live independently for longer.
TIP: Aqua aerobic exercise is another wonderful solution for people with existing mobility issues. Therapy pools offer soothing warm water and the water’s natural buoyancy often allows more movement than would ever be possible on land. The warmth also soothes joints and muscles, and relaxes the mind.
Keep a healthy weight and diet
It’s easier to move around when you aren’t carrying extra weight, but what’s critical is that extra weight puts stress on bones and joints that can lead to all sorts of secondary health problems. That’s why a healthy weight is important at any age, and weight issues can be especially impactful as we age.
Eating well is a big part of weight management – if you feel like diet might be an issue, check out our helpful info on nutrition.
Know the effects of medication
Side effects of medication should always be discussed with a doctor as some can cause balance or alertness issues, which can impact mobility. This doesn’t mean no exercise – it simply means choosing the right exercise and managing the risks.
Share any worries with a medical professional
Certain diseases like arthritis, heart disease and dementia can affect mobility. But these risks can be managed if the medical condition is diagnosed and being treated. If you have any concerns about a health condition then talk to your GP or health professional to get advice on how you can manage exercise around this.
Identify mobility issues/fall hazards in the home
Make it easy to maintain mobility in the home. Clear clutter and loose rugs or wires or other trip hazards, ensure that rooms have good lighting, and use night-lights in bathrooms to make moving around easy and to help prevent falls.
TIP: Adjustments to a home environment can be made to allow for mobility equipment and daily routines can be re-learned with the help of a mobility aid. Look for an aid that provides the support and stability needed and that is easy to use and transport.
TIP: Walking is the perfect way to stay active. It doesn’t need any special equipment, apart from a pair of comfortable walking shoes, and can be done anywhere and with anyone. Check out local hospitals, senior centres, and community centres, which will often have exercise or walking programmes, some of which are set up to support particular conditions, like walking groups for dementia. A side benefit of this can be the connections that the groups create for carers as well.
When help is needed: Finding, and accepting, the right mobility aid
Most of us would love to live our lives without the need for mobility aids, but as we age this may be unrealistic. Having a tool to help with moving from place to place and avoiding falls can mean the difference between living independently and depending on others for basic needs.
A cane or walker might be a temporary tool when recovering from surgery, while a wheelchair or power scooter may be a longer-term solution to getting around safely.
This can all seem very sensible to everyone except the person needing the help, as many people are afraid or ashamed to be seen using mobility aids, especially in public.
How can you encourage someone who has been prescribed with a mobility aid to use it?
Talk with them about the advantages
Acknowledge any concerns they might have before shifting the focus to the advantages, to help them see the change in a positive light. See if you can get them to tell you what the benefits might be. Talk about things like helping them have confidence to get things done on their own and the increased independence that can create. If you’re struggling, you might ask their doctor to go through the benefits with them too, as the voice of ‘medical authority’ can help.
Ask them about their preference
While having an aid prescribed might not be their choice, it’s respectful and essential to allow them to drive other decisions around it (such as style or colour) as much as possible. Firstly, because they’ll be the primary user. Secondly, because it needs to fit their needs and taste. But most importantly, by having some input into what they will use they can regain some sense of control over the situation.
Get professional advice
With many choices available, it can be hard to choose the right product. When you’re shopping for mobility aids, ask for expert advice.
TIP: You can usually choose between buying or renting mobility equipment. Don’t be afraid to ask about your options.
An overview of the tools on offer
There is an array of mobility tools available. If you’re unsure which one is right or are not sure how to choose the right size, be sure to ask for professional assistance.
Our favourite mobility aid
The wonder of engineering that is the Hugo Navigator – a walker, seat and chair all in one lightweight package. It can be a good choice if you know you’re on a pathway to greater need over time. Offers the great benefit of being able to move around and rest as needed.
Canes
As a rule of thumb, a cane should be able to support up to 25% of a person’s body weight. They are most useful for someone whose balance is minimally impaired or who has one leg that is significantly weaker than the other.
Canes require moderate hand and arm strength and come with either a hook (“C” cane) or horizontal grip (“functional grip” cane). The horizontal grip is recommended for people with hand weakness as it has a secure grasp and a larger weight-bearing surface for the hand. The tip of a cane can be a single contact point, or it can come with a quad base of four separate feet. The additional feet give more stability; the bases are available in various sizes and they can stand upright when not in use, but they are usually heavier than traditional designs.
To select the proper length, have the user stand up straight with shoes on and arms at their sides. The top of the cane should reach the crease on the underside of their wrist, and their elbow should be flexed 15 to 20 degrees when holding the cane while standing.
TIP: An adjustable cane is a good choice.
Walkers and rollators
A walker can be the next option when a cane can’t give sufficient support. A walker also needs moderate hand and arm strength and, depending on the style, it may be able to support up to 50% of body weight. A standard walker design has two or four fixed legs and it must be lifted and manoeuvred with each step. This is best for someone with significant stability issues.
Wheeled walkers, also known as ‘rollators’, come in many variations with anywhere from three to seven wheels and are generally easier to manoeuvre. Some include locking handbrakes for added safety, a bench seat for resting, or a basket for carrying personal items and most models can be folded for easy storage.
Rollators are commonly made of lightweight metals like aluminium and are similar to walking with a shopping cart. Compared with standard walkers, rollators allow for a more normal walking style and are less tiring. However, they may not provide enough stability for people with significant posture and balance issues.
The correct height of a walker is measured from the floor to the wrist, and the elbows should be flexed in a range of 15 to 20 degrees.
TIP: Make sure the walker is large enough to surround the user on three sides, so it can be used for both front and side support.
Power scooters
A motorised scooter can be helpful for those who have reasonable arm strength and dexterity but can’t walk long distances. However, they must be able to sit upright for an extended period and control a scooter’s throttle. Not all people (especially those with arthritis) are able to keep their arms extended in front of them to control speed, steering and braking. Some people can experience aches and pains while doing this, depending on their diagnosis.
Scooters come in many different designs, including three- or four-wheeled models, those intended for indoor or outdoor use (or both), heavy-duty models designed for rugged outdoor terrain and carrying heavy loads, and lightweight travel models.
Indoor scooters typically have a narrow base, three wheels designed not to leave marks on floors, and front-wheel drive for greater manoeuvrability in tight spaces.
Rear-wheel drive offers greater traction for outdoor models, which typically feature four wheels for enhanced stability in a variety of environments. Both types usually have adjustable chassis, armrests and seats and come in models designed for specific body types such as taller, shorter or bariatric (medically overweight) users. They are also available in ultra-light varieties that can be partially disassembled or collapsed for easy travelling.
Manual wheelchairs
If someone is unable to sit upright or lacks the arm strength or dexterity to operate a scooter, a wheelchair might be the best option to help them be mobile and participate in the activities they enjoy.
When it comes to manual wheelchairs, there are three basic types: standard, lightweight and ultra-lightweight.
A standard wheelchair is just like what you see in a hospital – it’s very basic and doesn’t feature much adjustability. The person’s height, weight and hip measurements are used to work out what size is needed. The biggest drawback is that these models weigh about 18kg, so it’s important that a caregiver or family member can help with transporting it for use outside the home.
Lightweight wheelchairs weigh in at about 16kg. Ultra-lightweight models are around 13kg or less and are typically used by individuals who have experienced a spinal cord injury. Ultra-lightweight wheelchairs are great because they can be customised to the individual. The manufacturer can make the chair based around the user’s body measurements. Different types of armrests and tyres can also be selected to further help an individual self-propel if that’s possible.
Power wheelchairs
Descriptions of a power wheelchair use terms normally associated with a car, like front-wheel drive and independent suspension. Each type of system has its advantages and you’ll need to balance the doctor’s advice with budget limitations and personal preference to determine the best one. They come in a variety of makes, models and sizes. They usually have a smaller footprint for increased manoeuvrability and perform well both inside and outside.
Stay positive
Some people might find it hard to see mobility aids as anything but a nuisance, despite the fact they’re intended to extend independence and improve safety. Be gentle with your encouragement – it can take time to adjust.
Even if someone is wheelchair-bound they can still get out and enjoy activities, connection with others and simply getting some sunshine – all of which will help how they feel about things.
