At one time or another, everyone has faced reduced mobility. Maybe it’s a sprained ankle or something far more challenging. Even aging can put physical limitations on your mobility. It’s not impossible to workout, even if your movement is limited. However, it does mean that you’ll have to adjust most exercises for reduced mobility to make them usable for your situation. You’ll be surprised at how much better you feel after working out, even if your workout is done in bed, lying on your back. Even conditions that involve painful movement can be made less painful with regular exercise.
Don’t start any workout program without the green light from health care professionals.
If you’re under the care of a health professional, always seek their advice first. Sometimes people with physical limitations have to be more careful when it comes to exercise. If you have osteoporosis, swollen joints, chest pain, a history of blood clots or symptoms of illness, like fever, it should be part of the discussion. Most health care professionals agree that short sessions of exercise can help aid the healing process and keep you healthier.
If you’re in a wheel chair or couch bound, you can still do exercises.
Sitting in a chair all day can definitely take its toll, but you don’t have to let it do that. You can do exercises for strength, flexibility and endurance from sitting position, while also aid in preventing pressure sores. Start with exercises for posture. Lift your arms until they’re at right angles to the body. Pull your forearms up until your forearms are at a 90 degree angle to the upper arm. Pull your arms back until they look like a goal post, then push a little further, stretching and trying to put your shoulder blades together. Hold relax and lower your arms, then do it again. Improved posture helps all parts of the body.
Swimming is exceptional for those with chronic pain or limited mobility.
If you have a friend to help you into a pool, the water density will make you buoyant, which makes it easy on the joints and diminishes any weight on the lower body. Even though gravity doesn’t have much of a pull in the pool, water does provide more resistance. In fact, even though you don’t feel as much pain in water, there’s 12 times the resistance as there would be out of water.
- You can use resistance bands to build strength. Attach them to a stable item or arm of your wheel chair to build upper body strength.
- Mild exercises like tai chi, can be modified for those wheel chair bound. It’s good for building strength and endurance, plus also improving flexibility. If you’re in need of companionship, there are group classes.
- A personal trainer can create a program of exercise, specific for your limitations and needs. You’ll be amazed at how much improvement is possible with a trainer’s guidance.
- Isometric exercises can make muscles stronger, but not by lifting anything or actual movement. You simply tighten the muscles and hold. Tighten your abdominal muscles and hold for a count of ten to build stronger abs without leg lifts or sit-ups.
For more information, contact us today at Thrive Fitness Atlanta