A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Mobility vs. Flexibility: Why the Difference Matters

We often hear these words used interchangeably, but mobility and flexibility are not the same—and understanding the difference can have a huge impact on how you move, feel, and function in daily life.

What’s the difference?

Flexibility is about stretching. It’s the ability of a muscle to lengthen.

Think: reaching for your toes or stretching your hamstrings.

Mobility is about movement. It’s how well a joint moves through its full range with control and strength.

Think: how smoothly your hips move when getting up from a chair, or how far your shoulder can reach when grabbing something off a high shelf.

You can be flexible but still have poor mobility. And that can lead to stiffness, aches, or a higher risk of falling or injury.

Why mobility matters more than you think

Mobility is what allows you to move with ease and safety. It’s what helps you:

• Put on shoes without straining your back
• Step up onto a curb or stairs without wobbling
• Reach overhead or behind you without shoulder discomfort
• Walk with a smoother, more confident stride
• Turn, pivot, and move without feeling stiff or unstable

And here’s the good news: improving your mobility doesn’t take hours. Working a couple of mobility exercises into your day is very manageable.  

Try these 4 mobility boosters

These are simple, low-impact movements that work for nearly everyone:

• Shoulder Rolls with Posture Reset
• Sit or stand tall.
• Roll your shoulders backward 10 times, then pause and hold them gently down and back.
• Great for easing shoulder tension and opening your chest.
• Seated Knee Lifts
  • Sit in a chair with good posture.
  • Slowly lift one knee as high as is comfortable, lower with control, then switch sides.
  • This gently mobilizes your hips and strengthens core muscles.
• Heel-to-Toe Rocking
  • Stand near a counter or wall.
  • Shift your weight from heels to toes and back, lifting heels, then toes.
  • Improves ankle mobility and balance—especially helpful for walking and fall prevention.
• Wall Reach and Twist
  • Stand tall, facing a wall.
  • Reach both arms overhead and slowly rotate your upper body side to side, tapping the wall if reachable.
  • This gently mobilizes your spine and shoulders.

What the science says

A 2020 study published in Geriatrics & Gerontology International followed adults over age 65 and found that mobility—not just strength—was a key factor in maintaining independence and reducing fall risk. Participants who performed simple joint mobility movements along with walking and light strength work had better balance, posture, and daily function after just 12 weeks.

Mobility isn’t about how far you can stretch—
It’s about how well you can move through life.

Make it part of your routine, and your joints, balance, and confidence will improve.

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises to get you started!

One-Pot Chicken, Brocolli & Quinoa Skillet

Here's a simple, 1 pot meal full of nutrition!  

Serves: 2
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Pot Needed: Medium sauté pan or deep skillet with lid 

Ingredients

• ½ lb boneless, skinless chicken breast or thighs (cut into bite-sized pieces)
• 1 ½ tsp olive oil
• ½ tsp garlic powder (or 1 small garlic clove, minced)
• ½ tsp dried oregano or Italian seasoning
• ½ cup quinoa (rinsed)
• 1 ⅛ cups low-sodium chicken broth or water
• ½ cup broccoli florets (fresh or frozen)
• Salt and pepper to taste

Optional: squeeze of lemon, 1–2 tbsp shredded parmesan, or chopped parsley for garnish

🥣 Instructions

1. Cook the chicken:
   Heat olive oil in a medium skillet over medium heat. Add chicken, garlic, oregano, salt, and pepper. Cook 5–6 minutes, stirring occasionally, until lightly browned.
2. Add quinoa and liquid:
   Stir in quinoa and broth. Bring to a boil.
3. Add veggies & simmer:
   Reduce heat to low, stir in zucchini, bell pepper, and broccoli. Cover and simmer for 15–18 minutes, or until quinoa is tender and liquid is absorbed.
4. Finish and serve:
   Fluff with a fork and top with lemon, cheese, or herbs if desired.

Love Pickleball? 

Let’s Take Your Game to the Next Level.

Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.

As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions.

Spaces are limited — call today! 

STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com