Low-Impact Mobility Exercises for Joint Health After 60
The Science: Why Mobility Matters More Than Strength
While muscle strength is important, mobility is the foundation. Mobility is your ability to move a joint actively through its intended range of motion. Without it, strength training can actually lead to injury. For those over 60, regular mobility work:
- Lubricates the Joints: Movement triggers the production of synovial fluid, which nourishes cartilage.
- Reduces “Inflamm-aging”: Studies show that structured low-impact movement can decrease inflammatory markers like IL-1β by up to 34%.
- Prevents Falls: Better ankle and hip mobility allows for a steadier gait and quicker reactions to uneven surfaces.
Phase 1: The Morning “Oil Change” (Wake-Up Mobility)
Before you even leave your bedroom, you can begin a “lubrication” routine. These movements are designed to be done slowly and gently.
1. Wrist and Ankle Rolls
Stiffness often starts in the extremities.
- How to do it: While seated on the edge of your bed,
