Limited mobility affects many people, from seniors to people with physical disabilities. You may experience limited mobility for various reasons, but don’t let it get you down when you’re trying to exercise! Many workouts can be modified so that anyone can do them!
Be sure to talk to your doctor about your mobility needs and exercise. Ask questions about how much you can exercise, possible medication interferences, and the types of activities you can and exercises you should avoid. You know your body more than anybody, but a doctor or physical therapist can guide you in the right direction regarding what you can do at home!
Start a Routine
Start slow and gradually increase your activity level. Start with an activity you enjoy and go at your own pace! Accomplishing even the most minor fitness goals will help you gain confidence and keep you motivated. Please don’t get discouraged; your health journey will have ups and downs, but stick with it! It takes the average person about a month to create a habit, and if you skip a few days, don’t worry because you can get back to it when you’re ready.
Exercise Safely
Stop exercising if you experience nausea, dizziness, chest pain, irregular heartbeat, shortness of breath, or clammy hands. Listening to your body is the best way to avoid injury. Warm up before your workout with light activities like walking, arm swinging, shoulder rolls, and light stretching. Drink plenty of water, wear support footwear, and begin your exercise.
Workouts for Upper Body Injury or Disability
Depending on the nature and location of your injury or disability, you can still walk, jog, or even swim with flotation aids. Be sure to consult your doctor or physical therapist to learn safe ways to exercise for your body’s ability. You can also try the following:
Isometric Exercises
If you experience joint problems from arthritis or an injury, your doctor may recommend isometric exercises to help maintain muscle strength or prevent further muscle deterioration. Keeping your body’s ability in mind, try the following:
- Calf raises
- Chair Squats
- Overhead hold
- Leg extensions
Electro-Muscle Stimulation
If you’ve experienced loss from an injury, disability, or a long period of immobility, electro-muscle stimulation may increase blood circulation and range of motion in a muscle.
Exercises for Lower Body Injury or Disability
Cardio
Running isn’t the only cardio exercise out there. You can do various cardio exercises in a wheelchair or seated in a chair if you have trouble standing for long periods.
- Air-punching, with or without hand weights, is an easy cardio exercise from a seated position.
- Many swimming pools and health clubs offer pool-therapy programs with access for wheelchair users. If you have leg function, try water aerobics!
- Wrap a resistance band under your chair, bed, or couch and perform rapid resistance exercises like shoulder presses.
Strength Training
Strength exercises like shoulder presses, bicep curls, and tricep extensions using heavier weights or more resistance are great upper-body workouts that can be done in a seated position. Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg extensions.
Flexibility Exercises
If you’re a wheelchair user or have limited mobility in your legs, stretching throughout the day can help reduce pain and pressure in your muscles that often occurs when sitting for long periods. Many yoga poses can also be modified depending on physical mobility, weight, age, medical condition, and injury or disability.
Nevada Adult Day Healthcare can help!
We offer various services that can help improve your physical health, like physical therapy, health education, and some recreational activities! Our experienced and caring staff are happy to give you or your loved one more independence and confidence through our programs. If you are interested in our exceptional services, call us today!
