Mobility instead of bedriddenness - staying fit in old age

Encourage instead of resigning! Discover simple exercises and strategies to maintain your loved one's mobility in old age and improve their quality of life. This will help you promote independence and well-being.

Mobility means freedom - especially in old age. But what happens when everyday journeys suddenly become difficult? When stairs become a hurdle and walking becomes the exception?

An elderly couple walks together through a lush green forest, holding hands and supporting each other.

 

For many older people, this is exactly the reality. Fear of falling, loss of strength or balance, but also uncertainty about how to use aids often lead to them moving less and less - just when exercise would be most important.

However, the good news is: with the right tips, exercises and aids, mobility can be maintained - and even improved - even in old age. You or your relatives can take simple measures to increase your independence in everyday life, prevent falls and regain more enjoyment of life through movement.

 

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In this article you will learn:
  • Why mobility is so crucial for a fulfilling life in old age
  • What causes limitations - and what you can do about them
  • What simple exercises and everyday tricks help you stay fit and active
  • How aids can provide useful support
  • And how you as a relative can help lovingly - without exerting pressure

Read on to find out how you or your loved ones can make a big impact with small changes.

 

Why is mobility so important in old age?

An older man in a blue jacket uses outdoor fitness equipment for his workout.

 

Be as fit and mobile as 98-year-old Rosa! Get out of bed and celebrate life even with limited mobility - would you like to know how?

My neighbor, Rosa Steiner, turned 98 years old. That alone is a great age. But what's even more fascinating is that she kept moving right up to the end. When we moved into the small settlement on the hill in a village of 3,000 people in the Salzburg region twenty years ago, she was one of the first people to greet us in a friendly manner. She was open, friendly and always up for a chat. She was nice to everyone and strict with herself. Every day she walked down from the small hill into the village and back up again. First without help, then with a stick. When she was 97 years old and could no longer walk so well, she still managed a short walk up and down our residential street every day with her walking stick. Until she lay down in bed and died, in full possession of her mental powers and satisfied with her full life.

Why is mobility the most important thing in old age? Because mobility means that we can master our lives independently and autonomously. Like Rosa Steiner. We want to be physically mobile, pain-free and fit well into old age. Mobility is a fundamental prerequisite for independence, autonomy and social participation in old age (Source: Mobility and Participation in Old Age | Freiwilligenweb).

Especially in old age, it is essential to be able to move around as autonomously as possible:

  • in your own home
  • in the area of social contacts (making visits, family, friends, grandchildren, adult education, church, hobbies, leisure time)
  • in the living environment (shopping, doctor/pharmacy, parking lot/stop, bank, post office)

Regular and varied exercise is important at any age. It promotes physical and mental health and helps you stay mobile into old age (Source: gesundheit.gv.at, article "Gesunde Bewegung im Alter",).

Common causes of reduced mobility in old age

As we get older, our muscle strength decreases, which limits our mobility. This means that we all have to move more and more to maintain the same amount of muscle in our bodies. For bedridden people who need to be cared for, this often creates a vicious circle: because the muscles start to atrophy anyway due to age, and even faster due to the immobile position in bed.

In addition, there is the fear of becoming dependent on caregivers. And with dwindling muscle strength comes the fear of falling. These fears are understandable and have a real background. Taking all these factors together, it is high time for people who are dependent on care to get moving. For caregivers, this means taking action and motivating patients to get moving.

Here is an overview of the most common causes that can lead to movement restrictions in old age:

 

Causes of reduced mobility

cause Description Possible consequences
Muscle and joint weakness Reduction of muscle mass and joint stiffness Pain, restriction of movement
Balance disorders Deterioration of coordination and responsiveness Increased risk of falling
Chronic diseases e.g. osteoarthritis, Parkinson's disease, cardiovascular problems Restricted mobility
Psychological factors Fear of falling, depressive moods, lack of motivation Withdrawal from social activities
Environmental factors Obstacles in the living environment (tripping hazards), lack of aids, insufficient lighting Reduced independence

 

Exercises to promote mobility

An elderly man with a walker walks through a flowering park with a younger woman. They are smiling and talking while the sun shines and flowers bloom.

 

There is an unwritten law among care professionals, a code of honour so to speak, which states that mobility in care must be maintained and promoted. As professional carers, we maintain and increase mobility and take measures to enable our patients to live independently. In this way, we specifically help to break the vicious circle of dependency, fear of falling and muscle weakness.

From going to the toilet to assisted getting up from the chair to correct positioning in bed, the Nurses do a lot of good. If your blood pressure is too high or you have a fever, exercise will be omitted or simply kept to a very low level. Nursing staff have a good sense of when and how much exercise is good and right for patients. A physiotherapist can also always perform additional passive mobilization, and caregivers can also provide support with all the exercises we are presenting today. You can find the right support HERE find.

We have compiled and arranged some mobilization exercises for you so that it is clear at a glance where we can keep ourselves mobile and how. Depending on the degree of mobility, we can draw from a rich pool of exercises for every situation. As a rule of thumb, lying down is generally better than sitting for too long. The saying goes: "Sitting is the new smoking" - so we get up from the office chair at least every four hours, or interrupt long journeys, and help the person we are caring for out of the chair every now and then.

Exercises in bed

Caregiver helps an elderly man get up in bed, helps with morning routine

 

These exercises are great for promoting mobility right in bed:

  • Finger dexterity: Stretch your arms upwards, pull all ten fingers firmly apart and then form fists. Repeat 5 times, take a short break, repeat 5 times again. This stretches all the small muscles and "lubricates" the small joints of the fingers. This exercise promotes "fine-tuning", the graceful mobility and gripping ability of the fingers.
  • Arm strength: Now the arms are well supplied with blood. Box with alternately bent and stretched arms, fingers clenched into fists, towards the ceiling. Box 5 times left and right, take a short break, box 5 times again. That gives you power!
  • Foot mobility: Lie on your back, legs loosely next to each other. Stretch your toes towards the ceiling ("flex" in dancers' language) and then pull your toes away from your body ("point"). Towards the body - flex, away from the body - point, repeat 5 times, take a short break to catch your breath and then repeat 5 more times. This exercise is not only great for moving your feet, but also really gets the veins flowing from your legs to your heart. A real pick-me-up!
  • Mobility of the hip joint: Lie on your back, pull your right leg up so that your knee is pointing towards the ceiling and your right foot is on the bed. Now let your knee fall sideways to the right - as far as you can without pain. Relax your leg muscles, hold for 20 seconds, pull your knee up again and place your right leg stretched out on the bed. Now do this exercise with your left leg. Repeat on the right and left .
  • Pelvic strength:In the supine position, interlace the fingers and place the back of the head on the hands (hands on the bolster). Now pull the right knee back towards you, foot in flex, and pull the leg back in length, foot in point. If possible, repeat five times on each side. You can tighten your belly button and pelvic floor as often and as long as you like. This exercise provides strength in the legs and stability in the pelvis.
  • abdominal strength:Stay in the supine position, keeping the back of the head resting on the hands. Now draw in your navel and lift your head up with a little help from your hands, exhale as you look forward and inhale as you slowly lower your head back onto the pillow. Repeat this exercise 5-10 times, depending on your level of fitness. This creates strength in the abdomen.
  • Torso strength: In the same position, now pull the left elbow to the right, exhale and slowly bring the elbow back until you land with your head and hand on the cushion. Now pull your right elbow to the left as you exhale and slowly return to the cushion as you inhale. Repeat between 5 and 10 times on each side. This provides core strength and therefore stability for the spine.

Exercises in the room

Once you or your family member can get out of bed, there are other exercises that can be done in the room:

  • Chair exercise:Sitting up and sitting down in a targeted manner. A physiotherapist or nurse can help with this exercise at the beginning. This exercise gets better with each day!
  • Breathing exercise:Go to the window, open it, and take a deep breath of fresh air into your belly and exhale forcefully through your mouth with an "aaah" sound. This promotes calmness of mind and also prevents pneumonia. And it also strengthens the heart!

Regular exercise in everyday life

Physiotherapist works with a patient on the mobility of her shoulder

 

If we as caregivers, as patients, perform the above exercises every day, we maintain our mobility and strength. If we are mobile outside the room, we should go outside as often as possible. "Needs-based and varied mobility supports positive development in old age and can counteract early abandonment of activities outside the home." (source:Manual "Mobility in Old Age" - Short Version). Mobility enables older people to participate in social life and avoid social isolation (Source: Pro Senectute Switzerland, article "Mobility in old age",).

  • Walks: Walking with poles, known as Nordic walking, is a great way to keep fit. Walks, longer or shorter depending on your fitness level, also promote physical fitness and are fun too.
  • Biking: When we can use the bike, we are happy about it - and this is where the e-bike is a blessing! The e-bike gives us the strength that we first have to build up again ourselves. What's more, this new piece of sports equipment makes it easy for us to get up hills and small mountains that we couldn't cycle up using our physical strength alone. And this makes it much easier for us to fight our "inner bastard" and get on our bikes more often.
  • Public transport: We can use public transport as often as possible to stay mobile. Walking with a cane or walker or getting around in a wheelchair also counts. Even active travel is no problem these days.

 

Aids for more mobility

In many areas, the offer for senior citizens has improved: barrier-free access/entrances, elevators, lowered sidewalks and buses, age-appropriate or barrier-free travel with or without a wheelchair now make life easier for the older generation whose movement is impaired.

Assistive devices such as rollators and grab bars provide stability and safety without restricting mobility (Source: Vita Aktiv, Blog "Tipps zur Erhaltung der Mobilität im Alter").

 

Tools to support mobility

Auxiliary means Purpose Field of application Special features
Rollator Support when walking, safe standing Indoor and outdoor use Height-adjustable, often with seat and basket
Walking stick Stabilization, light support Short distances, with little uncertainty Lightweight, easy to handle
Stairlift Overcoming stairs Residential buildings with several floors Electrically operated, customizable
Handles Support when standing up/sitting down, holding on Bathroom, WC, stairs, entrance area Mounting on walls possible
Non-slip mats Fall prevention, increased safety Bathroom, kitchen, corridors Important in damp rooms

 

Tips for relatives and caregivers

Colorful wooden blocks with the word 'TIPS' on a wooden surface - symbolizing advice or helpful hints.

 

Supporting your loved ones with mobility is a shared responsibility. Here are valuable tips for Relatives and professional caregivers:

  • Motivation without pressure: Encourage collective movement and emphasize positive successes. Focus on encouragement rather than coercion.
  • Support for exercise and movement in everyday life: Actively offer help, be it with walking, sitting gymnastics or exercises in bed.
  • Create a safe environment: Eliminate tripping hazards in the home, ensure good lighting and install necessary grab rails (e.g. in the bathroom, on stairs).e.g. in the bathroom, on stairs).
  • Get professional advice:If you have any health complaints or uncertainties, it is important to seek professional advice and physiotherapy. A physiotherapist can also always carry out additional passive mobilization.
  • Respectful pace:Adapt the movement activities to the pace and daily form of the older person. Every step counts, no matter how small it is.

 

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Graphic of nurse Nora with a stethoscope around her neck and the text 'Nora's conclusion' on a green banner. Closing remark or summary in the health sector.

The best thing is to go for a walk or exercise in bed or in your room with a loved one. Staying flexible and mobile in this way lifts the spirits, maintains independence, but also prevents joint stiffness, thrombosis or depression. The more often the exercises are performed, the greater the sense of achievement: "I can do it! I'm strong!" - and that's what we want for ourselves and our loved ones.

Mobility is not a luxury - it is quality of life. And even if getting older is associated with challenges, this does not mean that movement, independence and participation have to be lost. On the contrary: with targeted exercises, the right environment, supportive aids and loving support from relatives, mobility can be promoted - and often even regained.

Whether you are affected yourself or are accompanying a family member: It's never too late to take action. Every step counts.

noracares is here for you. Our experienced care advisors will help you find the right solution - with heart, expertise and an open ear. If you need support with care or mobility support at home, you will find professional care staff and advice with us.

Are you looking for a nurse? Are you looking for a job as a caregiver? Join us - HERE you are right!

You are not alone. Many relatives have been exactly where you are today - and have made the journey together with support. You too.

 

A turquoise banner with white text that reads 'Nora's Frequently Asked Questions'. On the right is an illustrated avatar figure of a nurse with blonde hair wearing a turquoise nurse's cap with a white cross, a white collar and a stethoscope around her neck
Mobility in old age refers to the ability of older people to move safely and independently in everyday life. This includes walking, standing and balancing as well as the use of aids such as rollators. Maintaining mobility is crucial for quality of life and social participation in old age.
Mobility enables older people to maintain their independence, maintain social contacts and participate in social life. It helps to prevent falls and supports physical and mental health. Limited mobility, on the other hand, can lead to isolation and dependency.
Effective exercises for seniors include balance and coordination exercises, gentle stretching, strength training with light weights and seated gymnastics. Regular exercise strengthens muscles, improves stability and reduces the risk of falls. Walks and light endurance activities are also recommended.
Aids such as rollators, walking sticks, stair lifts and grab rails make it easier for older people to move around in everyday life. They offer safety and stability, help to prevent falls and enable longer mobility both at home and outside.
Mobility in everyday life can be maintained by regularly integrating movement into the daily routine - for example by going for walks, climbing stairs or doing simple exercises. A safely designed living environment with grab rails and non-slip floors also supports mobility. Social activities are also important for staying active and motivated.

 

Graphic logo of Nora's treasure trove of knowledge, a collection of information for nursing staff. Ideal for presenting nursing knowledge and advice.
  • Ambulant care: Professional care services provided at home without the person in need of care having to leave their home.
  • Bedridden:A condition in which a person is permanently or predominantly confined to bed and cannot move independently.
  • Evidence-based: Based on scientifically proven facts and study results. In nursing, this means justifying actions based on the best available scientific evidence.
  • Walking stick:A simple aid for stabilization and support when walking.
  • Balance disorders: Problems with balance that make standing and walking difficult and increase the risk of falling.
  • Household help: Assistance with everyday household tasks, such as cleaning, cooking or shopping.
  • Handles:Mounted bars or handles in the bathroom, toilet or on stairs that provide additional safety and support.
  • Short-term care:Temporary inpatient care in a facility, e.g. after a hospital stay.e.g. after a stay in hospital.
  • Mobility in old age: The ability of older people to move safely, independently and actively in everyday life and to maintain social participation.
  • Muscle atrophy:The loss of muscle mass and strength that naturally occurs more frequently with age (sarcopenia).
  • Nordic Walking: A form of walking in which special poles are used to train the upper body and relieve pressure on the joints.
  • Physiotherapist:in: A medical professional who restores or improves physical mobility and function through targeted exercises and treatments.
  • Rollator:A wheeled walking aid with wheels and brakes that provides stability and support while walking, often equipped with a seat.
  • Non-slip mats:Special mats that are placed on smooth floors (e.g. in the bathroom).e.g. in the bathroom) to prevent slips and falls.
  • Sarcopenia:The age-related, progressive loss of muscle mass and muscle strength that can affect mobility and quality of life.
  • Daily care:A form of semi-residential care in which people in need of care are cared for and activated in a special facility during the day and return home in the evening.
  • Stairlift:A device that is installed on stairs to transport people safely between floors.
  • Deep muscles: muscles that lie close to the joints and spine and are crucial for stability and posture.

 

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