How to Exercise for those who have Limited Mobility

If you do not have full mobility, you may still exercise and enjoy the health advantages that come with it. There are many ways that you can exercise for those who have limited mobility either as a result of senior years, being overweight, illness, injury, or disability. People who are limited to mobility scooters need to overcome their physical limitations and discover appropriate ways to get active to improve their all around health.

During exercise, the body releases endorphins that energize the exerciser's mood. No matter one's age, health, and whether or not they have exercised in the past, there are ways that you could exercise without having to worry about injuring yourself.

What kinds of exercise can I check out basically have limited mobility?

Generally, all types of exercise offer health advantages. Call at your doctor and also have him assist you to figure out the best exercise routine. Find out what exercises you should do and people who you should avoid in addition to how many hours of exercise you should have daily and weekly.

No matter what your physical situation is, you need to incorporate at least three types of exercise into your work out routines. However, make sure that you:

  • Maintain good posture- always sit upright
  • Find a chair that permits you to keep the knees bent at 90°
  • For safety purposes, always make sure that you apply brakes to your wheelchair or scooter
  • If you suffer from diabetes or high sugar, take your diabetes medication as advised through the physician and appearance your blood pressure level before and after your exercise.
  1. Cardiovascular exercises

This kind of exercise raises your heart rate, increases your endurance, and burns your calories. Repetitive cardiovascular can also help unwind stiff joints. For those who have limited mobility, exercising in water is really beneficial since themselves is supported and there is reduced risk of discomfort.

Even if you're confined to a mobility scooter, you may still perform cardio exercise. If you fail to walk, cycle, or dance, you should attempt swimming, water aerobics, or aqua-jogging. There are a large number of swimming pools that offer pool-therapy programs with access for people who take presctiption wheelchairs.

Chair-bound workouts are a great way to alleviate body sores that are caused by relaxing in exactly the same position for long periods.

  1. Strength training exercises

Strength training requires the utilization of weights and other forms of potential to deal with get buff and bone mass, prevent falls, and improve balance. The majority of the traditional upper body exercises can be achieved from the seated position using anything that is weighted and fits well in your hands for example dumbbells.

You can concentrate on your torso weight training if you have limited mobility in your legs. If you have, say a shoulder injury, you need to focus on weight training your legs and core. You will find gyms that offer machines which make arm-bicycling and rowing possible.

Heavier weights can be used for weight training exercises than for cardio exercises. As your strength improves, increase the weight and more exercise.

  • Flexibility exercises

These types of exercises are aimed at enhancing your range of motion, reduce pain and stiffness, and stop injury. Flexibility exercises include yoga, seated versions of Tai Chi, and stretching exercises. Stretching helps reduce pain and pressure in your muscles that usually is a result of sitting for prolonged hours.

Flexibility exercises are really useful in improving relaxation, enhancing flexibility, preventing and delaying muscle atrophy. Most of the flexibility exercises could be modified depending on your medical condition, age, weight, and physical mobility.

Starting the exercise routine

The first thing that you'll need before you set out on any exercise journey, especially if you have limited mobility, is to seek medical clearance. Speak with a physical therapist concerning the activities that are ideal for the situation.

Here are several tips about the way you should proceed with the exercise:

  1. Write down your reasons for exercising. Come up with a list of goals that you would like to achieve inside a specified period of time. At first, you should focus on short-term goals rather than those that might take longer to achieve.
  2. Start slow and increase your activity levels gradually. Begin by doing something you enjoy and go at the own pace. Make small steps that will keep you motivated.
  3. Try in as much as possible, to workout on a daily basis. Plan to exercise at the same time every day- consistency yields results.
  4. Expect some difficulty in the beginning. Do not be discouraged in the event that some exercises are a bit challenging. Have time for you to slowly build momentum
  5. Stop exercising immediately you begin experiencing pain, irregular heartbeat, or any kind of discomfort. It's also wise to avoid activity which involves the injured part of the body. Following the injury has already healed, start back slowly.
  6. Stay hydrated. Drink lots of water during your exercise.
  7. Always ensure that you wear appropriate clothes which are well-fitting and do not restrict movement.
  8. Lastly, remember to begin every workout having a warm-up and end it a cool down after your regular workout.