When was the last time you thought about doing a mobility workout? As you train for aerobic endurance, strength and flexibility, you also need to train for mobility, especially if you want to stay active and lively.

Mobility refers to the way your joints move within the socket. “Mobility is the ability to move your joints freely around your joints to make the movement go smoothly,” says Denise Cervantes, an ACSM-certified sports performance and fitness specialist in San Bernardin, California.

Think, for example, of how your shoulder moves when you’re doing an arm windmill or a round arm.

It has a connection, but it is not synonymous with flexibility. Flexibility refers to the ability to stretch or hold a muscle in a stretch. Mobility is the range of motion of your joints.