Best Ways to Exercise with Limited Mobility
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Best Ways to Exercise with Limited Mobility
There’s no way around it. Exercise is crucial to the health and well-being of everyone. Studies show that regular exercise can have an overwhelmingly positive influence on your physical and mental health. Exercise pumps blood to the brain which in turn releases feel-good chemicals like endorphins and serotonins. But what if you’ve suffered an injury or various setbacks in life? If you have limited mobility and are confused or worried about the best exercises for you, then look no further. There are many ways to exercise with limited mobility. Don’t let age, weight, disability, or illness stand in your way. No matter who or where you are, the perfect exercise routine is at your fingertips. In light of COVID-19, many Americans find themselves working at home. This has led to a more sedentary lifestyle with the average person spending at least eight hours a day in front of their computers. A lack of daily exercise can lead to weight gain, depression, anxiety, heart disease, and more health-related issues. Fortunately, many exercises can be done from the comfort of your own home so you can stay fit and reduce the risk of coming into contact with the virus. Check out these fun and easy ways to exercise with limited mobility.
Cardiovascular exercise strengthens your heart muscle so it can efficiently and effortlessly pump blood throughout the body. It can also lower resting heart rate and cardiac hypertrophy. It’s easy to add some cardio into your exercise routine. Even if you have a weight issue, disability, arthritis, diabetes or more, you can incorporate cardiovascular exercise into your day to day. Water aerobics are a great way to exercise with limited mobility. The water is easy on the joints allowing you to work up a sweat and stay cool at the same time. If you have more mobility in your legs, consider “running” across the bottom of a pool floor. It’s just like jogging on dry land minus the risk of further injury. If you have more mobility in your arms and shoulders, there are many upper body building activities that can be done in the water. If water aerobics isn’t for you, consider investing in an indoor cycling and/or weight lifting machine. You don’t have to remodel your home to make way for an indoor gym.
Five to ten minutes of intensive weightlifting techniques can help strengthen your arms muscles and improve your core. All you need are a few dumbbells set at a comfortable weight. If you have a shoulder or neck injury focus on building up your leg muscles where you can. Weightlifting fights off disease and keeps your bones looking strong and healthy. By incorporating weightlifting into your exercise routine, you can maintain a healthy weight and boost your metabolism. Muscle is an active tissue and can burn more calories at rest than fat. For those looking for positive ways to exercise with limited mobility and diabetes, weightlifting is your friend! Lifting weights can lower inflammation and regulate insulin. Even if you don’t have diabetes, it’s best to practice diabetes prevention in all aspects of your life. The older you get, the more at risk you are to develop a chronic disease. Upper body strength can also improve self-esteem. When you think of weightlifting, your mind will produce images of perfectly toned men and women who look as though they could lift just about anything. Physical appearance is important, but weightlifting can lead to an inner transformation as well. You’ll receive an extraordinary amount of confidence. This combined with new firm muscles will be worth the extra price you pay for a few dumbbells.
There’s nothing like a nice long stretch to help you get energized for the day.
For those with more limitation in the lower half of the body, consider these fun and helpful stretches:
- Triceps Stretch: Raise your arms overhead then bend one arm behind your head. Place your free hand over the bent arm’s elbow and hold for thirty seconds. Repeat with the other arm.
- Overhead Side Stretch: Raise your arms over your head and interlace your fingers. Gently lean to one side and hold for thirty seconds then repeat with the other side. Do as many revs that feel comfortable.
For those with more limitation in the upper half of the body, try:
- Calf stretch: Stand with one leg in front and slightly bent and the other leg standing straight behind you. If possible, press your back heel toward the floor and hold for thirty seconds. Repeat with other leg.
- Hamstring stretch: Place your heal on a couch or bench with your toes pointing up. Keeping your upper back straight, lean forward until you feel a nice long stretch in your hips.