fbpx
Menu

Integrity Point of View Articles

Exercises to Maintain Strength When You Have Limited Mobility

By: Integrity Home Care + Hospice

“Hard things are put in our way, not to stop us, but to call out our courage and strength.” -Unknown

The Integrity Home Care + Hospice Team is here to support you as you discover and maintain all forms of your personal strength. Life with limited mobility can quickly become discouraging, especially without access to helpful information and a support system. 

In today’s blog, Integrity Home Care will be covering types of exercises that are important to be engaging in to maintain your physical strength while living with limited mobility. 

Check With Your Doctor

First and foremost, it is highly important to check with your doctor to ensure the exercises you engage in are safe for your body. If you have any questions at any point, reaching out to your doctor or in-home caregiver is going to be the best-recommended route to receiving answers specific to your needs. Your doctor will also be able to suggest the amount of exercise you’ll need as well as the most appropriate exercise styles to engage in. 

Is Exercise Possible With Limited Mobility?

Living with limited mobility doesn’t restrict you from receiving the health benefits associated with physical exercise. According to Help Guide’s article How to Exercise with Limited Mobility, injury, disability, illness, or weight problems resulting in limited movement simply require adjustments in your physical exercise routine. Making these adjustments and engaging in exercise is a great way to boost your mood, ease depression, relieve stress and anxiety, enhance self-esteem, and improve your life outlook. 

We’ll first explore the three different categories of exercise, and then we’ll hone in on our recommendations for Strength Training Exercises. 

Related Post: Walkin’ on Sunshine and Vitamin D—Why a Little of Both is Best for Seniors During Colder Months

Cardiovascular Exercises

These are exercises that increase your heart rate and endurance levels. Help Guide highly recommends water-based exercises for individuals that experience mobility issues because the water acts as a support for the body while reducing the risk of muscle and joint discomfort. 

If you do not live near a facility that provides an indoor pool, there are other exercise options available to you including:

  • Walking
  • Cycling
  • Dancing
  • Tennis

If you are confined to a chair, there are plenty of options for you to obtain cardiovascular exercise as well. This includes Chair Aerobics. There are also wheelchair sport leagues available to join as well. 

Strength Training Exercises

This exercise style involves using weights or resistance-building exercises to build muscle and bone mass, improve balance, and prevent falls. For those who have limited mobility in the lower half of their body, the focus should be on building strength in the upper body. The opposite is true for those that have limited mobility in their upper body.

Exercises include using weights or resistance bands. 

Flexibility Exercises

It is always important to maintain flexibility, even if you have a limited range of motion. This exercise style can increase range of motion, prevent further injury while reducing pain and stiffness. 

Exercises for flexibility include:

Strength Training In Focus

According to the Davis Community article How to Maintain Strength and Mobility At Home, the following are the BEST exercises for building strong arms and legs:

Strong Arms

Seated Rows are an exercise that will strengthen your shoulders, chest, and upper back. 

  • Sit on the edge of your seat with your feet flat on the floor. 
  • Hold your arms in front of you, with your thumbs pointed toward the ceiling and your elbows slightly bent. 
  • Draw your elbows back, squeezing your shoulder blades together, until your upper arms are in line with your body. 
  • Extend your arms again.
  • Repeat 8-10 times

Shoulder Rolls are an exercise that targets your shoulders and trapezius muscles, your lifting and carrying muscles. 

  • Sit tall with your feet flat on the ground. 
  • Shrug your shoulders up toward your ears, and slowly rotate your shoulders in a circle — back, down, forward, and back to the top. 
  • When you reach the top, reverse the movement, rolling your shoulders forward, down, back, and to the top. 
  • Perform 10 repetitions in each direction, for a total of 20 reps.

Strong Legs

Toe Taps are an exercise that engages your calves and shin muscles. 

  • Sit up straight with your feet flat on the ground. 
  • Bend your toes toward the ceiling and back to the floor. 
  • Perform 8-10 repetitions.

Knee Lifts are an exercise that challenges your quad muscles. 

  • Sit up straight with your feet flat. 
  • Slowly lift your right knee toward your chest, and then lower your foot back to the floor. 
  • Repeat with your left leg. 
  • Perform 10 repetitions per leg, for a total of 20 reps.

Integrity Home Care on Maintaining Strength With Limited Mobility

Here at Integrity Home Care, we specialize in providing care experience that allows our clients to live freely. If you have questions on how our in-home caregivers can help you stay free at home please contact us online, or call 855-442-4968

Your Only Limit Is Your Mind