<div class="block">When we age, our mobility can decrease if we become less active. Frank Kilinski, health coach, joined &#39;beWell&#39; to show us a few moves that can build core and hip strength in an effort to boost agility. </div>

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Be Well: How to Improve Mobility

Right now, we're working on four different components that will actually really help us as we age. So talk to me for a little bit about, obviously, this is a squad, but why are we doing it? So, squats are important for just full body mobility. Um They're also something anybody can do. A lot of Americans just aren't hitting their weekly exercise guidelines. And a squat is something you don't need much equipment for. I've got a kettlebell here. But yeah, and I'm doing nothing at all. Exactly. And that's really so important, you know, to be able to get out of your chair, unassisted, things like that. It's the movement I think applies most to our daily life. So it's really important just to have a good foundation with squats. Ok. So what's the next thing we're gonna work on with dumbbells? Right. Yeah, dumbbells or weights, any kind of weight or without? Ok, I'll grab this moving or hinging at the hips is super important. Ok. We want to have a good movement of the torso kind of coming forward so that we can stretch out the backside. Uh So we can just basically kind of open up our hips a little bit, right? When we talk about when we talk about, I'm losing my breath here. When we talk about moving your hips. A lot of people are seated a lot throughout the day and this is something that really opens up the hips. OK? Something we wanna work out. Um Now also really important to people is grip strength. You think about trying to open up a can or whatever the case may be really keeping that mobility in our hands. But part of that is holding a wave, right? Yes, grip strength is super important too because as we age, it's important to just be able to hold on to things really well, a lot of the injuries people sustain when they get older are falling injuries, right? So it's important to be able to grab onto something if you lose, your balance is super important. So now a way that we can also work on our balance would be something like a farmer's carry or a walk. Yeah. So if you've got some weight, like the ones we were just using, you can just take a walk with that weight in your hand, you could hold one, you could hold both, just go for a little stroll about 30 seconds. Ok. So even just walking in your house, but if you do only one weight that's gonna make you unbalance and that'll really challenge your core, right? It seems like it's easy. Absolutely. But it's not if you got the heavy weight, a good way to kind of address some of that imbalance and if you don't have weights, you could do something like, load up a backpack or a suitcase and just get creative with it. Right. Right. Absolutely. Ok. So there's one more thing that we want to make sure that we do. What is it? So, the other thing we also want to focus on is uh walking with some sort of resistance. So we kind of just talked about this. There is a way to um walk with a heavy backpack or some sort of thing that will also help your grip strength, but being able to walk, get your steps in is super important, right? So if you're not walking or um if you don't have any weight, all you can do, the easiest thing you can possibly do is walk up a hill just to get a little bit of extra resistance. And if you happen to have a place where you can, if you have a place you can hang, if you have help your grips, fortunate enough to have access to a gym, um you can hang and also help your grip strength as well, which is super fun. Um Well, I shouldn't say fun. It gets, it gets hard pretty easily, but if you can hang for 10 seconds, 20 seconds, 30 seconds and build up, um That's also a great way to increase your grip strength without having to walk somewhere. You can just hang and swing around and get it done. All right, Fran, thanks so much. Thank you.