While aging and limited mobility can make a lot of things more difficult for you, getting in your exercise doesn’t have to be. There are many types of exercises that can help you stay healthy and active, no matter how mobile you are. Remember: even the littlest bit of activity is better than nothing. Read on to learn how you can exercise with limited mobility and get your health improved in the new year.
Cardio Exercises:
When many think of cardio, the first thing that often comes to mind is running. However, that is just one small way to get cardio in and no matter your ability, running may not be for you. Here are a few ways to exercise and get your cardio in without even considering running.
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Walking: This is the obvious one but it’s very important. Even just a walk for 10 minutes a day can benefit you. Plus, you can do this even if you’re using a walker or a cane to help. Take your time or pick up the pace, whatever fits you – you know your body best.
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Rowing: If you have access to a rowing machine, this is a great way to get your heart rate up and build upper arm strength. This is also great for people when walking is not an option, like during the winter months.
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Water Aerobics: Many people with limited mobility or difficulty moving find water aerobics the perfect activity for them. It gets their heart rate up but lessens the strain on their joints and reduces the risk of injury.
Core Exercises:
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Water Aerobics: This not only comes in handy for cardio but for your core also! Some ways to work your core in the water are with twists and leg lifts. Working slow and holding long will help build your core and endurance up in a safe way while in the water.
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Chair Workouts: Working your core while sitting is as easy as 1-2-3. You can do similar workouts in the water that you can in a chair. Feel free to do them in a standard wood chair or in a wheelchair. Here are some ideas:
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Leg Hold: Lift your leg(s) up and hold for 15-30 seconds.
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Backbend: Here you will simply push your stomach out and shoulders back. This helps stretch your lower and middle back while working those core muscles.
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Chair Twists: Hold your hands in a fist or grab a lightweight and twist slowly left to right 15-20 times for 3 reps.
Now that you have some ideas for workouts, don’t hesitate to start getting more active. It’s important to know you don’t need to start with a full workout. Feel free to ease into it and establish a routine you are comfortable with. It is also fun to do this with someone. Have your spouse, child or friend join in with you. Sometimes that’s all the encouragement you need to succeed and feel safe and comfortable while getting healthier all at once. It’s a win-win.
As always, if you need assistance with medical equipment to allow you to do these things, don’t hesitate to reach out to our team. We’re always here to help.