CAREGIVER • SUNDAY, MAY 9, 2021 • 15
Exercise ideas for people with mobility issues
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Physical activity is vital to overall health. The
World Health Organization says limiting time
spent being idle and taking advantage of opportunities
to get moving — even if it’s just a
little bit of exercise — can go a long way toward
improving overall health.
In November 2020, the WHO released new
exercise guidelines for people of all ages.
Adults should get between 150 and 300 minutes
a week of moderate to vigorous aerobic activity,
and that includes older adults and those with
chronic conditions or disabilities.
Individuals with limited mobility due to age
or preexisting medical conditions may wonder
how they can meet the guidelines for exercise.
Those with chronic pain or illness sometimes
find that exercising for more than a few minutes
can be challenging. Even brief periods
of exercise can pay dividends, and there are
various approaches people can take to work
around mobility and other issues.
USE RESISTANCE BANDS
Resistance bands are like giant rubber bands
that can be used to build up strength and flexibility.
Resistance bands are effective, low-cost
gear that can offer high-impact results for
building muscle, staying fit and increasing
mobility. Resistance bands can be used in lieu
of hand weights for many exercises and be ideal
for those who find barbells and dumbbells are
challenging to maneuver.
MIND-BODY EXERCISES
ARE AN OPTION
Elder Gym®, a fitness from home service for
seniors, suggests exercises like Tai Chi and
yoga for those with limited mobility. These exercises
integrate awareness of body movement
with the exercise through coordinated breathing.
The exercises encourage people to focus
on slow, fluid movements and deep stretching.
Seniors and others with limited mobility
are advised to first discuss fitness regimens
with a physician to get a green light to proceed.
Then exercise regimens can be started
gradually and altered to become more vigorous
as the body acclimates to exercise. Increase
duration and frequency as strength and endurance
builds.
EXPLORE CHAIR EXERCISES
Just because you are seated doesn’t mean you
can’t get a workout in. Seated chair exercises
can work various muscle groups. Seated arm
rows, tummy twists, overhead arm raises,
hand squeezes with a tennis ball, inner thigh
squeezes, leg lifts and extensions, and many
other exercises can be customized to be performed
in a chair.
WORK OUT IN THE WATER
Exercising in the water can assist with movement
and reduce strain on the body. The Arthritis
Foundation says the water’s buoyancy
supports body weight, which minimizes stress
on joints and can alleviate pain. Water provides
gentle resistance as well — up to 12 times the
resistance of air. That means it’s possible to
build strength and muscle even just walking
or swimming around a pool.
METRO CREATIVE CONNECTION
Using resistance bands and doing chair exercises are ways for individuals with limited mobility to
get fulfill their weekly physical activity requirements.