Limited mobility doesn’t need to eliminate your ability exercise. Exercise that incorporates your limited mobility can still benefit both your mental and physical health. Here are some suggestions on how to add exercise no matter what your mobility level is.
Cardiovascular Exercise
Cardiovascular exercises raise your heart rate and increase your endurance. Some examples of cardiovascular exercises are walking, running, cycling, dancing, swimming, and water aerobics.
Many individuals with mobility issues can benefit from exercising in the water. The water supports the body and can drastically reduce the risk of muscle or joint discomfort or injury. Even if you are confined to a wheelchair, there are still a variety of ways to perform cardiovascular exercise. Head outdoors and wheel yourself around or consider joining specialty programs at your local pool.
Strength Training exercises
Strength training exercises involve using weights or other forms of resistance to build muscle and bone mass, and improve your balance. Strength training is especially beneficial for those with limited mobility as it’s implementation has been known to prevent falls. If your mobility issues lie in your legs, focus on strengthening your upper body and vice versa if your limitation is in the upper part of your body.
Flexibility Exercises
Flexibility exercises increase your range of motion, prevent injuries from happening and can reduce pain and stiffness. Stretching exercises and yoga are both important examples of flexibility exercises. If you have limited mobility in a certain part of your body, be sure to continue working on the other parts using flexibility exercises to avoid or delay muscle atrophy.
Implementing a Fitness Routine
To implement an exercise routine be sure to speak with your physician, physical therapist or other health care provider to ensure it is safe for you to do so. These key individuals will be able to help you create a routine that fits your specific health conditions, maximizing the benefits of exercise, while avoiding exercises that may cause harm.
Tips for Success
When you’re just starting, start out slow and gradually increase your activity level. Incorporate activities you enjoy into your routine and work toward your goals one day at a time. When you’re first starting out it can be difficult to get motivated to exercise some days. Remember, it takes 30 days for something to become a habit, so writing down your reasons and a list of goals is an excellent motivator for those days.
Adopting a healthier lifestyle is always a benefit regardless of your age, gender, occupation or mobility. What are your favourite exercises that you’ve implemented into your fitness routine?
