Written by Gail Mitch, Health & Lifestyle Expert, CPT, GFI, YTT200, PN L1
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
I don’t know about you, but my goal is to maintain independence over my body for my entire life. I want to be able to feel strong and move how and when I want to, and do the things that bring me joy as I age. If keeping your body moving and functioning at its highest level is in your lifelong game plan, too, good mobility along with strength is where it’s at! Even if you are pressed for time, taking fifteen minutes for a warmup routine just might be the most important part of your entire workout. Especially for those of us 40 and over. Preparing your body for your workout is going to keep you feeling your best and strongest.
Mobility Matters
A proper warmup primes all the body’s systems to perform, reduce injury and prepare your body and mind for exercise. Mobility refers to the ability of a joint to move actively through a range of motion without restriction or discomfort. It encompasses flexibility, strength, coordination and body control. All of which contribute to the functional movements required in daily activities and exercise. Combining mobility work into your warmup is the winning combination for better gains, better recovery and feeling your best!
Some key benefits of adding regular mobility work into your warmup:
Injury Prevention
Improving your mobility can help reduce the risk of injury by increasing joint health, which can prevent compensation from other body parts which often leads to strains or sprains.
Better Performance During Workouts
Enhanced mobility will allow you to better execute exercises leading to improving your technique, range of motion and strength.
Pain Reduction
Mobility work can help alleviate pain associated with stiffness and immobility by increasing joint function and reducing discomfort.
Posture Improvements
Increased mobility contributes to better posture due to increasing proper balance and alignment with your joints and muscles.
Functional Movements
Good mobility is essential for performing everyday tasks safely and efficiently.
"Like anything fitness and lifestyle related, consistency is the key."
Let’s take a look at some different types of mobility exercises you might choose from when establishing a plan.
• Dynamic stretches (e.g., leg swings, arm circles).
• Joint rotations (e.g., neck, shoulders, hips, ankles).
• Specific exercises targeting common problem areas (e.g., hips, lower back, shoulders).
If you are experiencing an injury or pain, please book an appointment with your doctor or physical therapist to get specific direction for your needs.
The Perfect Plan
Most of the time I see women warmup with just a few minutes of light cardio then head straight into their workout. While this is better than doing nothing, the benefits of incorporating a few minutes of mobility will have you on top of your game and feeling your best very quickly. Remember, a well-structured warmup routine with a mobility focus is designed to prime the body for the workout by increasing your blood flow, your joint range of motion and your muscle activation.
Here are my pro tips for designing an effective warm-up:
1. Light cardio for 3-5 minutes. This can be walking, jogging, stationary bicycle, rower, etc.
2. Dynamic stretches for 3-5 minutes. Try to mimic the main exercises you will be doing in your workout that day.
3. 5-10 minutes of mobility. Joint rotations for upper body workouts (such as neck, shoulders, elbows, wrists), and for lower body workouts (such as hips, knees and ankles). Dynamic mobility drills, incorporating body weight exercises such as walking lunges, inchworms, hip openers, shoulder openers and thoracic spine openers.
4. Muscle activation for 3-5 minutes. Perform Banded glute bridges, banded side steps, scapular pushups, planks, banded pulldowns, etc.
For my specific warmup routines for lower body workouts, upper body workouts and full body workouts, find me on Instagram and check out my story highlights. You can simply follow along, or use them as a guide to create your own.
Like anything fitness and lifestyle related, consistency is the key. To get the best results from mobility work, you must do it multiple times per week. And as any new habit, combining it with something you already do regularly (i.e. your workout) is one of the best ways to make it stick. Remember to listen to your body and make modifications as needed.
If you are anything like me, and being able to move your body how you want to throughout your entire life is the big picture “why” behind working out and strength training, including mobility work regularly is a must. Overall, good mobility contributes to a higher quality of life by allowing you to participate in activities and hobbies that bring joy and fulfillment. I hope you will agree that combining strength training with proper warmups that include mobility is a recipe to truly rocking your fitness and your life!
