Aging in motion: Preserve mobility after 60

Who hasn’t scrolled past those social media reels of women in their 80s, 90s, even 100, radiating energy and flexibility, exercising and moving with disarming ease? The images are enough to spark a quiet thought: what if I, too, could be like them… already at 60?

The good news is that this is well within reach. Caring for the body, keeping it moving, building strength–these are habits that can be cultivated at any age. “When it comes to mobility, it’s never too late to start, or to make progress,” reassures Romy Slaiby-Politis, an osteopath, physiotherapist and fitness coach. 

“As the years go by, joints and connective tissues lose elasticity, limiting mobility,” she explains. “It is a natural part of ageing. And because the body functions as an integrated whole, this affects more than individual muscles or joints. For women who are not used to exercise and lead a sedentary lifestyle, the drop in estrogen during menopause can accelerate this process. Skin, muscles, tendons, ligaments, and joints all lose flexibility, increasing the risk of osteoarthritis. Blood circulation and lymphatic flow also slow, leading to water retention and fat accumulation, especially around the abdomen. This is why preparing the body is so important.”

No magic formula

But what does it mean to be active? Walking 10,000 steps a day? Getting up and moving for a few minutes every hour? Or hitting the gym several times a week?

“There’s no one-size-fits-all approach,” Slaiby-Politis replies.

Women need to pay attention to their posture and be aware of the need to move. In practice, that could mean aiming for 10,000 steps, taking a few steps every hour, or doing stretches while seated at a desk. The key is to move every day and to include at least two one-hour exercise sessions per week. Above all, it’s important to find a routine you can maintain for life.

Physical activity should combine mobility exercises, such as yoga or Pilates, with muscle strengthening. But beware: these exercises should never compromise mobility. The weight used isn’t important in itself. “What matters is that it doesn’t prevent the woman from moving through her full range of motion,” Slaiby-Politis insists. “In practical terms, this means that, for example, it’s not necessary to lift 15 or 20 kilograms during squats if that weight stops her from reaching a full, deep squat. What really counts is performing the movement through its full range, not the amount of weight lifted.”

Moreover, Slaiby-Politis stresses, “It’s essential to understand a muscle’s true function to strengthen it effectively. For instance, the deep squat helps preserve walking mobility because it engages the ankles. As we age, we tend to lose the natural roll of the foot while walking, due to reduced ankle dorsiflexion. That’s why, instead of striking the ground with the heel, the foot may begin to glide along the floor.”

Recognize the signals

Testing one’s mobility requires listening to the body. “Pain or discomfort is the first sign of stiffness,” Slaiby-Politis notes. “The same goes for posture, which may be evident in difficulty standing up straight. Constipation can also be a telling sign, reflecting reduced intestinal peristalsis. Hormonal imbalances can indicate the same.”

The good news is that all of these symptoms are reversible, at any age. Depending on the individual, the process may take more or less time. “So, it’s never too late to start exercising,” she adds. “But it’s important to recognize that it requires time, effort, and, above all, commitment. The great thing is that once a woman has been introduced to exercises by a professional, she can continue training on her own, at her own pace.”

The body, an integrated whole

To support the body in responding to these signals and addressing underlying tensions, osteopathy can play an important role. Still an evolving field of research, the discipline “is primarily aimed at stimulating the body’s self-healing,” and “this is evidence-based,” Slaiby-Politis observes.

Osteopathy treats the body as an integrated whole,

working extensively with the myofascial tissue, a continuous network throughout the body, both superficially, adhering to the skin, and deeply, surrounding muscles and connecting organs.

“This system is far from inert: it plays a crucial role in the body’s function, facilitating chemical exchanges that support overall health.”

“Thus, pain felt in one specific area is usually not the root cause, but a consequence of tension elsewhere in the body,” Slaiby-Politis underscores. “It’s the osteopath who identifies the true source. According to what we call the ‘artery law’, free circulation throughout the body is a sign of good health. Working on this system can improve organ function, restore balance, and help prevent certain conditions. I’m not claiming to cure serious illnesses, but we can enhance function and work on prevention.”

In conclusion, for all women aiming to preserve their mobility well into their 90s, Romy Slaiby-Politis’s advice is simple: keep moving and embrace the challenge.