Exercise for people with limited mobility


Having chronic pain, illness, a disability, or pregnancy can make adding exercise into your daily life a little difficult but it is not impossible. There will be days when you have no energy or motivation but persistence and determination will prove to provide you with many health benefits. Just a little exercise goes a long way and should be incorporated as often as possible. Simply by adding just a little exercise you will feel better, more energetic, and improve your health. There are many exercises that can be done lying in bed, sitting in a chair or wheelchair, in a pool, on a stationary bike, adding hand or ankle weights, or with stretching such as yoga and Pilates.

Exercises That Can Be Done In Bed

There are many exercises that can be done sitting or lying in bed. While sitting up in bed, you can turn on music and just move your body as you would if you were dancing. You can also use rings around your wrists and move them in circular motions just as you would if you were using a hula hoop. You can use free weight to build up your upper body or you can lie back and do stretching exercises. Any type of moving is a form of exercise. The important factor is to just keep moving.

Exercises That Can Be Done In a Chair

Exercising in a chair can also provide many benefits. You can add weight bands or light weights to help strengthen the upper body. By lifting the weights over your head you are strengthening your shoulders and arms. If you are able you can also use a stability ball which is great for your core muscles, posture, and balance. These can also be used for sit-ups and will keep you comfortable by keeping you off the floor.

Exercises That Can Be Done In a Wheelchair

You can also exercise in a wheelchair much of the same way you can in a regular chair. Just be sure to keep the wheels locked to remain safe. By grabbing the arms of the chair you can lift and lower your body. You can also incorporate bands and light weights for upper body strengthening. Even if you do not have weights or resistance bands you can get exercise by doing the movements without weights or using can goods.

Exercises That Can Be Done In Water

Exercising in the water will keep you buoyant and be refreshing. There are many centers that offer classes or you can do them on your own. There are many types of exercise equipment that will help provide even more resistance in the water and help you to keep your balance. Choosing a pool is a way to keep exercising fun and swimming is one of the best exercises a person can do. If you do not have a pool of your own you should check with your local YMCA or fitness gym to see what they have available.

Exercises That Can Be Done On a Stationary Bike

Stationary bikes are a great way to get your legs moving and in shape. If you cannot sit on an upright model you should try a recumbent bike. They also have models that sit directly on the floor while you remain in a chair that is most comfortable. Regular stationary bikes can be used for interval training. Weights and resistance bands can be used with the other models to also provide upper body workouts.

Exercises Using Hand and Ankle Weights

Adding hand and ankle weights or resistance bands will help strengthen your shoulders, arms, and legs. There are quite a few exercises you can do such as chest presses, shoulder presses, bicep and triceps curls and more. Ankle weights can be used to strengthen hamstrings and calves by doing even simple leg lifts. Weights can be used while sitting or lying in bed, in a chair, on the floor, or on the couch. Using weights is a great way to exercise and will provide many benefits with continued use.

Yoga and Pilates

Yoga and Pilates are both forms of exercise that will provide you with a lot of range of motion and stretching. These exercises are great for relaxation as well. They can be done with or without the use of props such as pillows and folded blankets. This type of stretching can also be done in the comfort of your bed. The benefits of yoga and Pilates provide you with lengthening and loosening of tight muscles, strength, and endurance.