The seniors who come to my seated exercise class are concerned about two main things: how to get out of their chair unaided and how to live longer.
They’re also keen to have the balance to reach for things in cupboards and be strong enough to tend to their gardens. They want to be able to live independently for as long as possible.
Luckily, I’ve been speaking to Catherine Norton, associate professor of sport and exercise nutrition at the University of Limerick, and her exercise physiologist colleague Dr Gráinne Hayes, and they have two major pieces of advice that will help anyone achieve these goals.
“Doing mobility exercises regularly—combined with healthy food choices—is one of the best ways to prevent frailty,” Norton tells Fit&Well.
1. Mobility training
“In simple terms: if you want to keep doing the things you love—whether that’s gardening, dancing or playing with grandkids — mobility matters,” says Hayes.
“Mobility training is one of the unsung heroes of healthy ageing. It helps keep our joints moving freely, improves posture, and reduces the risk of falls and injuries.
“All these aspects lead to reduced risk of injury, improved circulation, and minimised wear and tear on your joints, something which is increasingly an important issue as we age.”
“Mobility training does not outweigh strength training or cardio, but should be incorporated to promote and improve one’s performance, be that for activities of daily living or for sports performance.”
She says we should all start mobility exercises now—“the earlier, the better—but it’s never too late to start.”
“Like brushing your teeth, mobility should be a daily habit from childhood. That said, people in their 40s and beyond often see real improvements in how they move and feel just by making it a priority.”
The World Health Organisation recommends that older adults should do a variety of exercise which helps with functional balance, three or more days a week. That could mean something like Tai Chi or mobility moves like the sit-to-stand.
“You don’t need to spend hours on it,” says Hayes. “Even five to 10 minutes a day can make a big difference. Make it simple: a morning stretch and a few minutes of movement before bed. The key is consistency, not perfection.”
Norton has some fun advice too; ”Mobility is about freedom. It helps us stay independent, confident and connected to the world around us. And it doesn’t have to be boring!” she says. “Dance in the kitchen or stretch while watching TV. Every little bit adds life to your years.”
2. Eat a Mediterranean-style diet
“Nutrition is a key player in how we move and feel,” says Norton. “A Mediterranean-style diet rich in colourful fruit, vegetables, fish and healthy fats can help reduce inflammation and support joint health.”
The Mediterranean diet has been recommended by various health organisations and experts, including the World Health Organisation.
Norton breaks down what to include in your diet to mimic it.
- Protein helps maintain muscle strength—think fish, lean meats, eggs, dairy, tofu, beans and lentils.
- Healthy fats from sources like oily fish, olive oil, avocado and nuts can reduce joint inflammation.
- Calcium and vitamin D support bone health—dairy products, leafy greens, fortified foods and safe sun exposure are all helpful.
- Antioxidant-rich foods, such as berries, peppers, green tea and turmeric can help to ease inflammation and stiffness.
- Hydration matters too—dehydrated tissues are less elastic and more prone to injury.
Need some more inspiration? Try this easy Mediterranean diet meal plan.
