Objective:
This article introduces a themed issue of Sports Medicine focusing on how exercise improves mobility and supports healthy aging. It synthesizes findings from several systematic reviews, meta-analyses, and expert workshops funded by the German Research Foundation. The goal is to:
· Highlight how aging impacts motor performance and mobility
· Evaluate exercise interventions to counteract age-related decline
· Provide evidence-based guidelines for improving mobility and independence in older adults
Key Findings:
1. Exercise Slows Motor Decline Across Lifespan
Expert reviews confirm that physical activity enhances motor performance at all ages and can delay the onset of mobility disability in seniors.
2. Multimodal Training Enhances Strength, Balance, and Mobility
Strength training (including on unstable surfaces), resistance, power, coordination, and balance training significantly improve neuromuscular outcomes in older adults.
3. Dose-Response Relationships Identified
Two key studies identified how exercise dose impacts benefits—helping practitioners tailor programs for optimal outcomes in strength and balance training.
4. Balance and Strength Are Interconnected
Research shows that leg strength and power are highly predictive of balance performance, supporting targeted lower-body training for fall prevention.
5. Task Difficulty and Cognitive Load Matter
Studies found that increased task difficulty and dual-task scenarios (physical + cognitive) challenge older adults more, emphasizing the need to train under varied conditions to maintain real-world mobility.
Discussion & Implications:
· Physical Activity Is Beneficial at Any Age: Aging doesn’t negate the benefits of movement. Exercise remains one of the most accessible tools to maintain function and independence.
· Evidence-Based Training Improves Outcomes: Resistance and balance programs are now supported by dose-response data, allowing for more strategic interventions.
· Multifaceted Programs Are Best: Combining strength, power, balance, and cognitive challenge yields the greatest benefits for aging populations.
· Policy and Practice Should Align: Healthcare providers and policymakers can use this knowledge to advocate for community-based programs that prioritize functional longevity.
Conclusion:
Exercise is a cornerstone of healthy aging. Key strategies include:
✔ Strength and balance training 2x/week
✔ Moderate-intensity aerobic activity most days
✔ Flexibility and coordination training
✔ Task-challenging and cognitive-motor exercises
These approaches increase motor performance, reduce the risk of mobility disability, and promote independence and quality of life in older adults.
Disclaimer:
This summary is provided for educational purposes only and is based on published scientific research. Always review the original data and consult a qualified healthcare provider before making changes to your exercise routine, diet, or lifestyle—especially if you have underlying health conditions or concerns.
Granacher, U., Hortobágyi, T. Exercise to Improve Mobility in Healthy Aging. Sports Med 45, 1625–1626 (2015). https://doi.org/10.1007/s40279-015-0405-9
