(GoHealthier.com) – Everyone knows exercise can have a tremendous effect on your health, but when most people think of exercise, they think of two types of training: 1) Cardio – running, biking, playing sports, or any type of training that causes your heart rate to rise. 2) Resistance training: weightlifting, band workouts, or anything that stimulates the growth of muscles or improves muscular endurance. However, mobility training, which focuses on improving the range of motion, flexibility, and control of your joints, is an equally important component of a well-rounded exercise routine. There is no use in looking like Arnold Schwarzenegger if you can’t move all of your joints through a full range of motion. Mobility training may also be one of the secret keys to living longer and, certainly, enjoying your life more fully. Here are 10 ways it contributes to a longer, healthier life:
- Improved Joint Health
It is estimated that 1 in 4 Americans currently suffer from arthritis, which can be incredibly debilitating. Mobility training helps combat the degenerative course of arthritis by helping promote the production of synovial fluid, which lubricates the joints and reduces friction. Just as oil in your car lubricates the engine’s moving parts, the same can be said of synovial fluid, so basically, mobility training can make you a well-oiled machine ready to take on the world.
2. Enhanced Muscle Function
If you’ve ever pulled a muscle or sprained any part of your body, you know how painful it can be and the impacts it can have on your daily life, as well as how long the road to recovery can be. By regularly practicing mobility exercises, your muscles are taken through a full range of motion, which, in turn, keeps them supple. This increased flexibility reduces the risk of muscle strains and tears, which can become more common as you age.
3. Better Posture and Balance
A well-rounded mobility program should include exercises that improve posture and balance. Good posture helps promote a healthy spine, which is crucial for a healthy body, while improved balance helps prevent falls, which is a leading cause of injury in older adults.
4. Increased Physical Activity
Would you rather glide gracefully across the ice on skates or slog through drying cement? Enhanced mobility is the equivalent of gliding across the ice, and because your body feels so much better when it moves after a mobility program, you’re far more likely to stay active as you age. Regular physical activity is linked to numerous health benefits, including lower risks of heart disease, stroke, and certain cancers.
5. Prevention of Chronic Pain
It is estimated that 28% of people suffer from chronic back pain, another 15% from chronic hip pain, 25% from chronic knee pain, and 20% from chronic shoulder pain. That is 88% of the population suffering from chronic joint pain, and that list doesn’t even include every joint in the body. Mobility training can alleviate or prevent chronic pain by keeping these areas flexible and strong. When your joints stay supple and strong, you reduce the likelihood of developing pain that could limit your ability to exercise and stay active.
6. Enhanced Recovery and Injury Prevention
Improved mobility aids in faster recovery from physical activities and reduces the likelihood of injuries. By maintaining a full range of motion, you avoid compensatory movements that often lead to overuse injuries.
7. Improved Circulation
Regular movement, especially through dynamic stretching and mobility drills, improves blood circulation. Better circulation enhances the delivery of oxygen and nutrients to tissues and aids in the removal of waste products, contributing to overall cellular health.
8. Mental Health Benefits
Chronic stress has a myriad of deleterious effects on your health, one of which is a rise in cortisol in the body. Nearly all tissues in the body have glucocorticoid receptors, and therefore cortisol can affect nearly every organ system in your body. Mobility training often includes elements of mindfulness and body awareness, which can reduce stress and improve mental well-being, as well as lower cortisol levels. Lower stress levels are associated with a longer life expectancy.
9. Better Sleep Quality
Regular exercise, including mobility training, can improve sleep quality. Good sleep is essential for overall health and longevity, as it allows the body to repair and regenerate.
10. Enhanced Immune Function
Staying active through mobility exercises can boost your immune system by improving immune cell circulation, increasing anti-inflammatory effects, and reduction in the stress hormone, cortisol. All the benefits make you less susceptible to illnesses and infections, which become increasingly important as you age.
By integrating mobility training into your regular fitness routine, you create the foundation for a healthier, more active life, which can contribute significantly to longevity.
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