Want to keep fit but you have trouble with mobility? Or perhaps you’re struggling with stiff joints and chronic back pain? From basic stretches to physiotherapy exercises and good nutrition, there are ways to stay in shape with limited mobility.
Statistics show that about 40 percent of U.S. seniors have at least one disability. More than two-thirds of them have a hard time walking or climbing. The difficulty of walking a quarter mile increases with age. However, this shouldn’t stop you from staying active.
Regular exercise can improve your range of motion and joint flexibility. It also strengthens your bones and helps prevent injury. Here are some tips to help you get started:
Start Lifting Weights
Contrary to popular belief, strength training isn’t dangerous or harmful for seniors. It can actually improve your balance, build core strength, and boost muscle function. In the long run, it lowers your risk of injury and falls.
Start with basic exercises, such as the wall squat, one-arm rows, and bicep curls. Use a set of light dumbbells, water bottles, or resistance bands. You don’t need a gym membership to get your workout done. There are plenty of exercises require that no equipment and can be done at home.
If you can not move your legs, work your upper body. Try seated exercises, such as the triceps press and back extensions with elastic bands.
Stretch Your Muscles and Joints
Yoga, Pilates, and stretching are ideal for seniors. These forms of exercise stretch and strengthen your muscles while increasing mobility. They also reduce stiffness and alleviate back pain. Most workouts can be adapted to your needs and fitness level.
For instance, you can try classic Pilates exercises for beginners, such as the single leg stretch, the double leg reach, or hip bridges. If you prefer yoga, start with basic asanas like the cat pose, child’s pose, chair’s pose, and hero pose.
Get Your Daily Dose of Cardio
Just because your mobility is limited, it doesn’t mean you can’t do cardio. Water aerobics, swimming, and brisk walking are all an excellent choice for seniors.
These activities raise your heart and boost your metabolism, leading to improved cardiorespiratory fitness. Moreover, they help you maintain a healthy weight, reduce blood pressure, and regulate blood sugar levels.
Regular exercise can improve your health on every level. You’ll not only stay fit but also have greater energy and enjoy a better night’s sleep. It’s never too late to get started. Get moving today! The benefits are immediate.