The Power of Movement: Why Staying Active as We Age is Essential
Written by Mirae Oldmeadow from Cranbourne Osteopathy
As we get older, staying active becomes even more important for maintaining our overall health, mobility, and independence. While it’s easy to fall into the habit of slowing down, the reality is that movement is one of the most powerful tools we have to combat the effects of aging. Regular physical activity helps preserve strength, flexibility, and balance, reducing the risk of falls and injuries while enhancing overall well-being.
At Cranbourne Osteopathy, our team frequently sees the positive impact that movement can have on people’s lives. Whether it’s improving joint function, reducing pain, or maintaining the ability to perform daily tasks with ease, staying mobile is key to aging well. In this article, we’ll explore why movement matters, how flexibility and movement variability contribute to longevity, and practical ways to stay active as you age.
Why Movement Matters as We Age
As we grow older, our bodies undergo natural changes, including a gradual decline in muscle mass, joint stiffness, and reduced bone density. These changes can make movement feel more challenging, leading some people to avoid physical activity altogether. However, this avoidance can create a cycle of deconditioning, where less movement leads to further weakness and stiffness, making daily activities even harder.
By keeping active, we can counteract these effects. Regular movement:
Maintains muscle strength and joint health – Engaging in weight-bearing exercises, such as walking or resistance training, helps preserve muscle mass and keeps joints mobile.
Reduces the risk of falls – Balance exercises and strength training improve stability, decreasing the likelihood of falls and fractures.
Supports cardiovascular health – Movement increases circulation, promoting heart health and reducing the risk of conditions like high blood pressure and heart disease.
Enhances mental well-being – Physical activity releases endorphins, which help combat stress, anxiety, and depression.
Promotes independence – Staying mobile allows older adults to continue performing everyday tasks, from grocery shopping to playing with grandchildren, without difficulty.
At Cranbourne Osteopathy, we encourage patients to find ways to keep moving, no matter their age or current activity level. Even small amounts of daily movement can make a big difference over time.
The Role of Mobility in Healthy Aging
Simple mobility exercises are often overlooked but are essential for maintaining range and function, and preventing injuries. As we age, our muscles and connective tissues naturally become less elastic, which can lead to stiffness, discomfort, and restricted movement within our joints. Reduced mobility makes everyday activities, such as bending down to tie a shoe or reaching for an object on a high shelf, more difficult.
Incorporating regular mobility exercises into your routine can help:
Improve range of motion in joints
Reduce muscle stiffness and soreness
Enhance circulation and recovery
Support better posture and movement efficiency
Simple activities like yoga, Pilates or dynamic stretching routines can help maintain your mobility. The Cranbourne Osteopathy team regularly recommends tailored exercises as part of a treatment plan to improve mobility and reduce pain.
Movement Variability: Why It’s Important
Another key factor in maintaining mobility as we age is movement variability—the ability to move in different ways and directions rather than repeating the same motions over and over. Many people fall into patterns of limited movement, performing the same daily tasks while neglecting other movement planes or only sticking with certain types of exercises. This can lead to muscle imbalances, joint stiffness and an increased risk of injury.
For example, someone who primarily walks for exercise might strengthen certain muscles but neglect rotational or lateral movements, leading to reduced overall mobility. By incorporating a variety of movements, such as twisting, side-stepping or reaching in different directions, we can keep our bodies adaptable and resilient.
Some great ways to introduce movement variability include:
Tai Chi or Qigong – These practices involve slow, controlled movements in multiple planes, improving coordination and balance.
Strength training with free weights – Unlike machines, free weights require the body to stabilize and move through different angles.
Functional exercises – Movements that mimic everyday activities, like lunges, step-ups, and rotational exercises, help maintain real-world mobility.
Dancing or agility drills – Activities that require quick changes in direction enhance coordination and reaction time.
At Cranbourne Osteopathy, we emphasise movement variability in our treatment plans, helping clients to restore natural movement patterns and prevent or rehabilitate injuries. You can read more about how we incorporate this here.
How to Stay Active and Mobile
If you’re looking to maintain mobility as you age, here are some practical steps to get started:
Move Daily – Even short walks, gentle stretching or bodyweight exercises can keep your joints and muscles engaged.
Incorporate Strength Training – Strength exercises help prevent muscle loss and keep your bones strong.
Stretch Regularly – A simple stretching routine can improve flexibility and reduce stiffness.
Try Low-Impact Activities – Swimming, cycling, or yoga are great options for staying active without putting too much strain on the body or nervous system.
Listen to Your Body – Avoid pushing through pain and seek professional advice from your osteopath if you experience discomfort.
Stay Active with Support from Cranbourne Osteopathy and JTPT
If you’re unsure where to start or are experiencing pain that limits your movement, the Cranbourne Osteopathy team can help. Our experienced practitioners can assess your mobility, address any restrictions and provide personalised strategies to keep you moving comfortably and longer term.
If you are struggling with stiffness, pain or mobility issues, Cranbourne Osteopathy is here to support you. Our team incorporates hands-on treatment and movement-based solutions to create an individualised treatment plan focused on getting you to move freely and comfortably.
Book an appointment today and take the first step toward a more active, pain-free future!
We enjoy collaborating with Jess from JTPT, whether it's helping to address movement restrictions identified during your sessions, or referring you back for PT to focus on strengthening muscles around an injury as it recovers.
A huge thank you to Mirae from Cranbourne Opsteopathy for her time, knowledge, and expertise and contributing this brilliant guest blog. If you’d like more information or if you’d like to book an appointment with the Cranbourne Osteopathy team, visit their website via link below. For more great posts make sure you’re following their Facebook and Instagram page!
The entire team at Cranbourne Osteopathy is highly knowledgeable and can assist in a wide range of concerns. Contact details are listed below.
Cranbourne Osteopathy
Address: 108/1060 Thompsons Rd Cranbourne West 3977
Phone Number: 03 8790 0136
Email: reception@cranbourneosteopathy.com.au
Website: cranbourneosteopathy.com.au
Book Online Link: cranbourneosteopathy.com.au/book-now
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