Movement for Longevity: Why We Lose Mobility as We Age & How to Support It

Written by Osteopath Gemma Ahrens 

A common concern I often hear in the clinic is: “I just don’t move as easily as I used to.” 

Stiffness, slower recovery, and changes in flexibility are things many of us notice as the years go by. While our bodies naturally change with age, the good news is that there are ways we can support mobility and make moving feel more comfortable.

Mobility is not always about moving the way we used to, but about finding ways to stay active and engaged in daily life, at a level that feels right for our bodies today.

Why Does Mobility Change With Age?

It’s normal for our bodies to go through some changes over time:

• Joints may feel stiffer after years of use as degeneration of joints is a normal part of ageing.

• Muscles tend to lose some mass and strength (a process called sarcopenia).

• Connective tissue (fascia) can feel less springy, leading to a sense of “tightness.”

• Nervous system changes may slow down coordination or balance.

These changes are part of ageing, but they don’t mean movement has to stop. In fact, gentle, consistent activity can help support flexibility, and confidence in everyday life.

Movement and Whole-Body Health

Movement doesn’t just keep our joints and muscles working well, it also supports our overall health, including mental wellbeing. Regular physical activity has been shown to reduce the risk of many chronic health conditions, such as cardiovascular disease and diabetes, while also boosting mood and energy levels. In fact, research shows that movement can help reduce symptoms of anxiety and depression by releasing endorphins and improving sleep quality (WHO, 2020; Schuch et al., 2018). Beyond the physical benefits, moving regularly often helps people feel more confident, more independent, and more connected to the world around them.

Small Movements Can Make a Big Difference

You don’t need big workouts to care for your mobility. Often, it’s the simple, regular movements that help the most. A morning stretch, a daily walk, or gentle exercise that feels enjoyable.

For some people, movement might look like tai chi, gardening, dancing or swimming. For others, it may be making time to walk around the block or doing weights or resistance exercises. Many health and fitness groups including gyms on the Gold Coast can also be very accomodating to different fitness levels and ability, and can provide a fantastic community. What matters most is finding something that fits into your lifestyle, and more importantly, brings you joy. Sharing the activity with a friend can make it more fun, support mental wellbeing, and help with accountability.

Spring Motivation

As we head into Spring, longer days and warmer weather can be the perfect motivator to bring more movement into your daily routine. Extra daylight means more opportunities for an evening walk, a swim at the beach, or even some gentle stretching outdoors. Many people find that moving in fresh air and sunshine not only helps the body feel more comfortable, but also lifts mood and energy levels.

How Osteopathy Fits In

Stiffness or discomfort can absolutely make movement more difficult. In these cases, osteopathic treatment may help by aiming to ease areas of tension, improve joint mobility, and support more comfortable movement patterns. We can also provide advice on pacing, stretches, or lifestyle adjustments that may help you feel more confident about staying active.

Final Thoughts

Mobility naturally changes with age, but with gentle, consistent care and the right support, many people find they can continue to enjoy movement in ways that suit them. Small steps really do add up and every bit of movement helps!

If you need some extra support to get you moving better, book an appointment with Gemma, below. Alternatively, give us a call on 0425 876 929 to discuss your needs.

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References:

1. Schuch, F. B., et al. (2018). Physical activity and incident depression: a meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648. https://doi.org/10.1176/appi.ajp.2018.17111194

2. Mammen, G., & Faulkner, G. (2013). Physical activity and the prevention of depression: a systematic review of prospective studies. American Journal of Preventive Medicine, 45(5), 649–657. https://doi.org/10.1016/j.amepre.2013.08.001\

3. Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: a systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556. https://doi.org/10.1097/HCO.0000000000000437

4. Stanton, R., & Reaburn, P. (2014). Exercise and the treatment of depression: a review of reviews. Journal of Science and Medicine in Sport, 17(2), 177–182. https://doi.org/10.1016/j.jsams.2013.03.012

5. World Health Organization (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour.