Mobility and Independence: Keys to staying active and self-sufficient as you age

Discover the keys to a lifetime of self-sufficient living. Protect your mobility with practical steps and strategies that will keep you strong, steady, and active.

You take pride and joy from being on your own. The ability to rely on your own body, skills, and mental agility is a crucial part of a satisfying life.

From doing daily errands to taking the trip of a lifetime, from going out with friends to staying in your own home, much of living happily and well depends on mobility. But mobility can fade away.

Mobility and Independence, a Special Health Report from Harvard Medical School, will help you maintain your mobility and safeguard your independence.  It will give you recommendations for exercise, diet, preventive care, and lifestyle choices that will keep you stronger and steadier with fewer aches and more stamina.

When it comes to mobility, the single most important thing you can do is stay physically active. You do have to use it or lose it.

The report highlights activities that will keep your joints limber, strengthen core muscles, help you avoid back pain, and build your sense of balance – all important for maintaining mobility.

Prepared by Harvard Medical School doctors, Mobility and Independence offers a wealth of useful guidance.  You’ll learn what to do to lessen the risks of osteoarthritis and osteoporosis… take pressure off your back…tone your core…maintain muscle power…and improve posture.

The report looks at ways to protect your vision, prevent hearing loss and keep your brain sharp.  It provides tips for ramping up the nutrients in your diet without boosting calories. Plus, you’ll get advice for aging in place, adapting and fall-proofing your home, choosing services, and more.

This Special Health Report was prepared by Harvard Health Publishing in consultation with Scott D. Martin, MD, Associate Professor of Orthopedic Surgery, Harvard Medical School; Director, Joint Preservation Center; and Director, Sports Medicine Fellowship, Massachusetts General Hospital, 49 pages. (2025)

Shoes: What to wear?

The shoes you choose to wear every day have a cumulative effect on the health of your feet. Crowded, ill-fitting shoes can lead to blisters, bunions, corns, calluses, hammertoes, and other painful problems. High heels can cause foot problems as well as back pain, postural misalignment, shortened calf muscles, and falls.

A shoe may look comfortable but be a poor fit on your feet. Look for shoes with a wide toe box that doesn’t squeeze your toes together. Women’s shoes are especially prone to being too constricting, and the vast majority of foot problems in women come from wearing tight shoes. Shop for shoes in the afternoon when your feet have expanded slightly, and don’t be shy about asking to get your foot measured by a salesperson—most people’s feet get slightly larger and wider as they age, so your size may need adjustment over time.

Make sure the shoe offers plenty of cushioning and support, including built-in arch supports, though some people benefit from adding store-bought or customfitted orthotics. Many shoes today are designed with memory foam and composite soles to offer extra shock absorption. When looking for athletic shoes, always choose shoes that are designed for the activity you’ll be doing. Make sure they are roomy enough so that your toes don’t hit the front of the shoe as you move.

Shoes with a low heel (no higher than three-quarters of an inch) are best for daily use. The higher the heel, the worse it will be for your feet, even if the heels are wide.

• Mobility and quality of life    
  • The importance of mobility  
  • Measuring mobility      
  • Improving your mobility
  • Mind, mood, and mobility
  • Seeing a geriatrician     
• Prime movers: Knees and hips
  • How knees and hips work
  • General knee and hip care
  • How osteoarthritis can slow you down    
  • Joint replacement       
  • Osteoporosis and hip fractures
• A good foundation: Feet and ankles       
  • Common foot problems       
  • Keeping feet healthy   
  • Active ankles     
• A stable support: Your back and posture
  • Sprains and strains    
  • Nerve-compression syndromes
  • Compression fractures 
  • Hyperkyphosis   
• Masterful muscles       
  • Building a strength training routine
• Balancing act   
  • The body's balance system
  • Balance and aging
  • Health conditions that affect balance
  • Reducing the risk of falls
• The mind and senses: Staying sharp
  • Vision       
  • Hearing
  • Mobility and your brain
• Special Section: How a healthy weight and diet can enhance mobility
• Changes in your home and routine that support your independence
  • Aging in place
  • Adapting and fall-proofing your home
  • Adapting your lifestyle 
  • Assessing your community   
  • Making a move
  • Staying social
• Resources

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