Move More, Live Better

As modern lifestyles become increasingly sedentary, mobility issues are on the rise. Learn how movement affects overall well-being, recognise warning signs of poor mobility, and take steps to maintain an active, fulfilling life.

In an age where technology dominates our work and leisure, modern lifestyle has increasingly become sedentary. Many of us spend hours seated — at desks, in cars, or on sofas — without realising the harmful effects of prolonged inactivity.  

Mobility, the ability to move freely and easily, is fundamental to a fulfilling and independent life. Yet, many overlook its significance until challenges arise. Can you imagine being unable to go on vacation or struggling with simple tasks such as climbing the stairs or even getting out of bed?

Consequences of Poor Mobility 

Dr Dominic Chen, Head and Consultant, Rehabilitation Medicine Service at Sengkang General Hospital (SKH), explains, “Mobility is important because it allows individuals to navigate their environment comfortably, with minimal pain or restrictions. Being mobile enables people to do the things they enjoy and fulfil their roles in society. Our bodies are designed to move, and preserving mobility enhances physical and mental well-being.”

Impaired mobility especially in older adults is linked to poorer health outcomes, particularly as age-related medical conditions accumulate. When mobility declines, individuals may experience an increased risk of falls and injuries, muscle weakness and joint pain, cardiovascular health deterioration, social isolation, and mental health struggles. 

Dr Chen adds that mobility limitations also lead to a vicious cycle where reduced movement results in further physical decline. Addressing these issues early is important in preventing long-term complications. “Early assessment by medical and rehabilitation professionals is essential for appropriate investigations and interventions,” he stresses.

Recognise the Warning Signs

How can you determine whether mobility is becoming a concern? Seek help if:

• You notice yourself moving or walking more slowly than before
• You have trouble getting up from a chair
• You find yourself staying at home more due to movement challenges
• A medical condition is affecting your ability to move comfortably 

The Power of Exercise in Maintaining Mobility

One of the most common misconceptions about mobility is that movement naturally deteriorates with age and nothing can be done about it. Maintaining an active lifestyle is one of the best ways to preserve mobility. 

Senior Principal Physiotherapist Tay Ee Ling, Department of Physiotherapy, SKH, recommends incorporating a variety of exercises, including

• Strength Training: Resistance exercises using body weight (such as wall push-ups, pull ups and lunges), resistance bands or dumbbells help build muscle strength.
• Balance Exercises: Simple activities like tandem walking and standing on one foot improve stability and reduce fall risk.
• Flexibility Work: Stretching exercises maintain joint range of motion and prevent stiffness.
• Endurance Training: Walking, swimming, and cycling enhance heart health. 

“The key to success is consistency,” Ee Ling emphasises. “Choose activities you enjoy to ensure long-term adherence. No movement is ever too little, and some exercise is always better than none!”

Incorporating Movement into Daily Life 

Many individuals with desk jobs struggle to stay active, but here are simple strategies to counteract prolonged sitting:

1. Stand and stretch every 20-30 minutes
2. Take short walks during breaks
3. Use the stairs instead of the lifts
4. Perform desk-friendly exercises like half-squats or lunges
5. Opt for standing desks to reduce sitting time 

Hydration can also encourage movement. “Drink enough water so you have to make frequent trips to the restroom or pantry,” suggests Ee Ling.