Physical exercises are helpful in improving a senior’s health. You should not exclude yourself from these because of old age or limited mobility. You will find it relaxing, and it will improve your feeling of well-being and reduce stress. Limited mobility should call for even more interest in exercises because, by the time you are done, your mobility will have improved greatly. However, it is important to talk to your physician before you begin an exercise program.
For optimum results, consider the following principles before embarking on any exercise:
• The exercise that you choose to start with should not only be easy but should relate closely to your environment. If you live in a house with stairs, you may need to start with exercises that strengthen your legs. If you have shelves that require you to lift your hands, do an exercise that will strengthen your arms.
• Do exercises that challenge you. Put some weights on your legs and hands, or anything that you will find challenging, provided they are appropriate for someone in your condition.
• Do not force your body into exercise if you are unwell. There are days you may wake up and find your arthritis or asthma is really bad. Please listen to your body and get physio treatments when necessary. No need feeling like you cannot make it just because you failed to do the routine for one day.
Below are the ten best exercises for seniors with limited mobility. You don’t have to do all of them, but try at least six. As you start to exercise, the initial days may be a challenge, but you will get the hang of it with time.
1. Sit to Stand
First, sit at the edge of the chair for an improved range of motion. Bring your toes under the knees and lean forward; then stand. Repeat this exercise a few times depending on your health provider’s advice.
2. Triceps Press
While sitting in an armchair, hold the arms of the chair; and lift yourself from the chair and then sit down gently. Repeat this procedure a number of times, preferably ten.
3. Seated Row
You will need an extra chair for this. Place an elastic band on the chair in front. While holding the two edges of the band with each hand, lift your elbows and then pull back. Repeat for at least ten times if your body allows.
You may also hold the elastic band tightly on your chest and lean forward; then back. Repeat.
4. Air Punching
This is an excellent exercise, even for those using wheelchairs. Lift up your hands and with a folded fist, throw punches to your right first, and then to your left. Repeat the exercise several times, increasing the number as you progress.
5. Pillow Squeezes
Take two pillows and sit on a chair. Hold them tightly close to your chest as if you were hugging a loved one after a long absence. Repeat this exercise a couple more times.
6. Overhead Arm Raises
These will strengthen your shoulders and arms. While sited on a sturdy armless chair, feet flat on the ground, lean back on the chair. Hold weights on each hand and slowly lift them up. Alternate your hands and repeat the exercise at least eight times.
7. Hand Squeezes
This exercise targets chest and arms muscles. Hold an inflated ball in front of you and squeeze it hard. Repeat the exercise for at least five times.
8. Knee Lifts
To perform this exercise, lift one knee high up to bring it close to your chest; then lower it. Repeat the exercise on the other knee. Do this alternately for at least five times.
9. Knee Extensions
This exercise will strengthen multiple muscles in your leg. Start by sitting straight at the edge of an armchair with knees bent. Hold the sides of the armchair. Extend the right knee forward and bend it with toes pointing to the ceiling. Repeat the exercise at least six times.
10. Seated Tummy Twist
Sit in a good and comfortable posture. Hold an inflated ball close to your body with your elbows bent. Rotate your torso to the left while the rest of the body remains still, then back to the middle, and to the right. Repeat the exercise for at least 8 times. The repeats should increase as you get used to the exercise.
Old age and limited mobility should not hold you back from doing what is beneficial to your body. The feeling of well-being that comes with a robust consistent exercise cannot be compared to the initial discomfort you may experience. Furthermore, you will find your necessary daily movements become less of a struggle. I cannot emphasize enough the need to listen to your health provider. His advice and opinion concerning your health supersede any other. Exercise for a stronger body, a healthier body and mind.
