How to Maintain Your Physical Mobility into Your 50s and Beyond
Do you remember a time when getting up off the floor was a one-move affair? Or when you could spend an afternoon gardening in Merrow and not feel it in your back for the next two days? For many of us, hitting our 50s and beyond comes with a sneaking suspicion that our bodies are getting… well, a bit creaky.
It’s not in your head. As we age, our bodies naturally experience changes. Our joints produce less synovial fluid (the body’s natural lubricant), and our muscles and connective tissues can lose their elasticity. But here’s the good news, and it’s something I’m truly passionate about: this decline is not inevitable.
You don’t have to accept stiffness and aches as a normal part of life. With the right approach, you can protect, maintain, and even improve your mobility, ensuring you can continue to enjoy everything life in Guildford has to offer; from a brisk walk up to The Mount to simply keeping up with the grandkids.
This isn’t about becoming a contortionist. It’s about practical, functional movement that keeps you feeling strong, capable, and free.
What Exactly is Mobility (and Why Isn't It Just Stretching)?
People often use "flexibility" and "mobility" interchangeably, but they are quite different.
Flexibility is simply the ability of a muscle to lengthen passively. Think of pulling your heel to your bum to stretch your quad.
Mobility is the ability of a joint to move actively through its full range of motion. It requires strength, stability, and flexibility. Think of lifting your leg to step over a stile on a walk through the Surrey Hills—that’s mobility in action.
Focusing on mobility is key because it’s what keeps us functional and resilient in our daily lives. Good mobility helps prevent injuries, reduces chronic pain, and improves your posture and balance.
The 3 Pillars of Lifelong Mobility
So, where do we start? It boils down to a few simple, consistent habits. You don't need to spend hours in a gym; you just need to move with intention.
1. The 10-Minute Daily Mobiliser
Consistency beats intensity every single time. Just ten minutes of gentle, focused movement each day can make a world of difference. It’s the perfect way to start your morning before you head out, or to unwind after a day spent at a desk or in the car.
Try this simple routine:
Cat-Cow (10 reps): On your hands and knees, gently arch your back towards the ceiling (like a cat), then slowly drop your belly towards the floor. This is fantastic for spinal health.
Hip Circles (5 each way, each leg): Standing while holding onto a chair for support, lift one knee and make slow, controlled circles with your hip joint. This helps lubricate one of the most important joints in your body.
Shoulder Rolls (10 forward, 10 back): Sit or stand tall and simply roll your shoulders up, back, and down. It’s a simple way to release the tension that builds up from driving or computer work.
2. Build Strength in Full Ranges of Motion
Strength is a huge component of mobility. Strong muscles help to control and support your joints as they move. But it’s important to train them through their entire range.
Instead of just lifting heavy weights, focus on the quality of the movement. For example, when you do a squat, can you go deep without your heels lifting or your back rounding? That’s functional strength. Exercises like bodyweight squats, lunges, and push-up progressions are brilliant because they build strength while simultaneously challenging your mobility.
3. Listen to Your Body (The Honest Part)
Some days you’ll feel great. Other days, you might feel stiff and sore. That’s completely normal.
The most important skill you can learn is to listen to the signals your body is sending you. If a movement feels sharp or painful, stop. Don’t push through it. The goal is to work with your body, not against it. On days you feel tired, a gentle walk around Stoke Park might be more beneficial than a structured workout. It’s about balance, not perfectionism.