Mobility exercises are compound movements that engage the muscles and joints involved in performing daily activities. They can help form the foundation for moving well into older age.

“Mobility” can mean a couple of different things in a health aging context. At a micro level, it refers to the range of motion and articulation of individual joints throughout the body. At a larger level, it refers to the ability to move through the day and complete activities of daily living (ADLs).

Mobility in the latter sense is a complex process that involves a range of physical attributes. It requires strength, balance, coordination, and flexibility.

The mobility exercises in this article simulate the demands of some of the body movements required to perform ADLs. These include walking, getting up from sitting, and staying balanced while standing.

It’s worth noting that there’s no “best” exercise for every individual. Factors such as age, fitness level, and health status can all affect your exercise selection.

The exercises in this article are general suggestions that may not suit everyone. Further, the number of repetitions and sets you perform may differ.

If you have specific health concerns, consider speaking with a doctor or physical therapist who works with older adults. They can help design an exercise program that includes mobility exercises that meet your needs.

Alternatively, you may be eligible for a program called SilverSneakers through your Medicare plan. SilverSneakers offers access to a range of gyms and fitness classes for older adults. It could be a useful resource for those looking to maintain or improve their mobility.

The first mobility exercise to work on is the split squat. This is a compound movement that strengthens the large muscles of the legs while also promoting flexibility and balance.

From a functional standpoint, it activates some of the muscle groups involved in crouching, standing, and climbing stairs — notably the hamstrings, glutes, and quads.

To perform a split squat:

  • Stand with your feet slightly separated. Step forward with the left leg as if performing a lunge. Your right heel will be slightly raised. Consider holding onto something, such as a table or the arm of a chair for support.
  • With your back straight and tall, lower your right knee to the floor and then engage the muscles of your left leg to return to the starting position.
  • This is one rep. Perform 8 to 10 reps with each leg.

The next exercise to consider is the farmer’s walk, or farmer’s carry. Walking is an important aspect of mobility and independence. It has a range of documented health benefits for older adults.

The farmer’s walk turns walking into a resistance exercise by adding weights. In doing so, it works the core, shoulders, grip, and trap muscles in addition to the lower body and cardiovascular system.

You’ll need dumbbells of different weights for the farmer’s walk. Start with lower weights and master the movement before using heavier ones. You’ll also need an open area where you can take at least 10 steps.

To perform the farmer’s walk:

  • Stand up straight, holding one dumbbell in each hand.
  • With your core tight, grip firm, and shoulders back, begin walking forward in a controlled, intentional manner.
  • Keep your eyes straight ahead and maintain engagement of your shoulder and back muscles.
  • Walk forward for at least 10 steps — pick an amount that feels right for you.
  • Then, set the dumbbells down.

Do 4 sets.

Kettlebells are popular strength training implements that allow for two-handed lifts thanks to their wide handles.

The kettlebell high pull is another total-body exercise that simulates the demands of lifting heavy objects. Of course, you’ll need access to a set of kettlebells to perform it. Most gyms and fitness centers will have them available.

As with the farmer’s carry, it’s best to start with a lower weight before progressing to heavier weights.

To perform the kettlebell high pull:

  • Stand up straight with your feet slightly wider than shoulder-width apart. Hold the kettlebell with two hands hanging at your waist.
  • Engage your core, lean forward slightly, and perform a squat. Pause briefly at the bottom of the movement.
  • In one movement, as you return to standing back up, bend your elbows outward and pull the kettlebell up to your chest. Pause briefly before lowering the kettlebell back to the starting position.
  • Do 8 to 10 reps.

Exercise is one of the pillars of healthy aging. Staying moving and exercising in any capacity will help you maintain your mobility as you grow older.

For those who wish to perform more focused training for mobility, the three exercises in this article will work many different muscle groups at the same time.