Are you in balance? Check your mobility, movement and moderation!

Joan B. Reid
50plus Magazine

Are you in balance?
Of course!
Or so I thought last February.
Whizzing along on my bicycle one afternoon I began wrestling with the handlebars when the front tire caught between the grass and sidewalk. Crash! Oh, the pain!
An ambulance was summoned, severe ankle break determined, surgery followed, and a cast up to my knee. Then came three weeks in rehab, four months in a wheelchair, then a walker, and eventually, a walking boot. It took six weeks of intense physical therapy to learn how to walk again. Ten months later, my recovery is remarkable thanks to having been physically active all my life.
Loss of mobility is the most common disability among older Americans, affecting more than 15% of people ages 65-74, 26% ages 75-85, and 48% of adults 85 and older. In 2024, I was among those who experienced loss of mobility. The experience was terrifying.
Mobility is one of the most important prerequisites for independent living. Our ability to walk, drive, do food shopping, prepare meals, and take care of personal needs is essential to our wellbeing. My injuries limited activities I took for granted, suddenly placing my independence in peril.
Most mobility injuries for retirees aren’t from bicycle riding. More often, it’s a simple misstep on the stairs, a slip on a rug, or tripping over a beloved pet. These everyday slipups can change life in an instant. Injuries most likely to cause loss of mobility are broken bones, particularly hip fractures, as well as head and pelvic injuries.
Bone loss and muscle weakness create a cycle of poor posture and an unsteady gait, resulting in more muscle strains, tears, and sprains.
Other factors increasing the risk of falls include:
• Hearing loss — don’t let vanity prevent you from wearing a hearing aid.
• Vision changes — wear prescription glasses when needed.
• Refusal to wear sensible shoes — they aren’t sexy, but neither is a leg cast.
• Alcohol use.
• Medications — take only as prescribed.
• Excessive weight.
The Other Big-M: Movement
Sir Isaac Newton’s 17th century quote, “A body in motion tends to stay in motion” holds true today. Movement and exercise needn’t be strenuous. Walking, pool exercise, tai chi — are gentle activities involving graceful movements that, practiced regularly, reduce the risk of falls by improving strength, balance, coordination, and flexibility. Avoiding movement increases the likelihood of falls and injury.

The Last Big-M: Moderation
There is a barrage of information on how to exercise, vitamins that improve energy, and foods that relieve joint pain. One week coffee is risky and the next it’s the best thing since the invention of the wheel. Moderation is truly the logical answer. Do exercise and stretch moderately, do eat and drink in moderation, enjoy a glass of wine, have a slice of pizza, and most importantly, protect your mobility.
I have deep sympathy for anyone with a physical disability, more so when it is not temporary. I was fortunate. Bicycling has been my go-to exercise for over 50 years. But, one thing is for certain, not even in moderation will I ride a bicycle again.