Mobility matters, especially considering a survey from the American Physical Therapy Association found that two-thirds of Americans fear losing mobility as they age. Unfortunately, regular and deliberate mobility training sessions can easily get pushed to the back burner. But, mobility is well worth being consistent with and making time for, according to NASM-CPT, a performance enhancement specialist, corrective exercise specialist, and founder of Aspire2MoreFitness.com.
“As you move past 40, your body isn’t failing you. It just demands more intentional care,” he said. “The goal isn’t to be a 20-year-old athlete again. It’s to ensure you are strong, capable, mobile, and injury-resistant for the long haul. Make it a priority, stay consistent, and you will build genuine freedom of movement into your everyday life.”
Related: Trainer Shares 10-Minute Mobility Routine to Reverse Chronic Stiffness for Men Over 40
Benefits of Mobility Exercises
Stops Stiffness
Tight hips and stiff shoulders are accidents waiting to happen. When your joints can’t move freely, your body compensates in ways it shouldn’t. That’s how shoulder impingements, rotator cuff strains, or lower back tweaks happen, especially when you reach, twist, or lift something heavy. Even simple moves like grabbing a bag from the car or bending to tie your shoes can cause pain when mobility is limited.
Prime Your Engine
Better ankle and hip mobility helps your whole body move the way it’s supposed to. When those joints work properly, you squat deeper, balance better, and take pressure off your knees and lower back. It makes every movement feel smoother and safer.
Makes Daily Life Easier
From getting out of a chair to carrying groceries, good mobility affects everything you do in your daily life. When your joints move freely, your body feels stronger, more stable, and less prone to aches or injuries.
Optimizes Strength
“Solid mobility provides the crucial foundation for strength training, which is especially vital past 40,” Kraft explains. “If you’re restricted, you’ll compensate, which increases injury risk and keeps you from ever truly optimizing your lift.”
Related: The 7 Mobility Exercises That Unlock Better Lifts and Smoother Movement
How to Mobility Train
Control Over Speed
Move with deliberate control and intention as you practice mobility exercises. Don’t rush, as slow, mindful transitions help both your nervous system and your joints adapt better. Think of it less as intense exercise time and more as recovery and rejuvenation.
Breathe Through
We breathe all day, but seldom do we take deep, cleansing belly breaths. Make your mobility training something similar to a moving meditation. Inhale as you move into an open position and exhale as you transition. Breathing helps your nervous system relax, allowing your body to open up rather than tense or brace itself.
Listen to Your Body
“A mild stretch or tension is totally normal,” Kraft advises. “Sharp pain or an uncomfortable joint click are not what you want. Scale back immediately or skip that move. Always respect your current range of motion.”
Be Consistent
When it comes to mobility, consistency beats intensity every time. It’s better to do ten to fifteen minutes every day rather than one really long session every other week. Find a time of day that works best for you, whether it be first thing in the morning or close to bed, and make it part of your routine for best results.
Target Your Habits
Think about your daily life and habits. For example, if you’re a heavy sitter, your hip flexors and the front of your legs will be particularly tight. This is a sign to devote extra, gentle attention to those areas when doing your mobility training.
