Mobility — the ability to move purposefully around your environment — is vitally important to health and well-being.

Nearly one-third to one-half of adults ages 65 and older experience impaired mobility. At first, it may not seem like a big deal — many people with impaired mobility learn to just move a little more slowly and a little more deliberately. Some people work around the problem by relying on a cane or walker.

That’s why it’s important to intervene to either prevent future mobility impairments or reduce existing ones.But taking impaired mobility “lying down” can cause your health to spiral downward. As you move less, pounds may start to creep on. You might withdraw from social relationships and activities that challenge you mentally. Exercise may become difficult, and lack of activity can worsen many health problems. This cycle of physical, emotional, and mental decline further restricts mobility.

For most people, the ability to rely on their own bodies, skills, and mental agility is a crucial part of living a satisfying life. Having full mobility helps you fully engage with the world and fosters a sense of self-sufficiency that can help you live independently well into your later years.

Learning to focus the mind can be a powerful antidote to the stresses and strains of our on-the-go lives. The ability to pay attention to what you’re experiencing from moment to moment — without drifting into thoughts of the past or concerns about the future, or getting caught up in opinions about what is going on — is called mindfulness.

This basic mindfulness meditation exercise is easy to learn and practice.

1. Sit on a straight-backed chair, or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
4. Embrace and consider each thought or sensation without judging it as good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

The effects of mindfulness meditation tend to be dose-related — the more you practice it, the more benefits you usually experience.

A less formal approach can also help you stay in the present and fully engage in your life. You can practice mindfulness at any time or during any task, whether you are eating, showering, walking, touching a partner, or playing with a child. Here’s how:

• Start by bringing your attention to the sensations in your body.
• Breathe in through your nose, allowing the air to move downward into your lower belly. Let your abdomen expand fully. Then breathe out through your mouth. Notice the sensations of each inhalation and exhalation.
• Proceed with the task at hand slowly and with full deliberation.
• Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
• When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.