What if my exercise ability is limited?

If you have reduced mobility, it can be challenging to stay active and healthy. However, it's important to note that everyone can and should engage in some form of physical activity, regardless of limitations. To cater to seniors with reduced mobility, health experts have devised well-designed low-impact exercises that are safe and can even be done while seated.

If you're concerned about the risk of falls, balance exercises can be done while seated, using a seat or door for support. For instance, while seated, you can press your back into the seat and raise one leg to about mid-calf level, while engaging your abdominal muscles. As you progress, you can try to lift your leg without support.

Even central intensive practices can be adapted for seniors with limited mobility. For example, a standard plank can be modified by placing your knees on the mat instead of your toes. Alternatively, you can do a plank by standing and leaning forward, resting your elbows and forearms on a table or wall while keeping your feet on the floor and your back straight.

There are several extended practices for seniors to cater to different abilities. If you can't hold weights, you can try a full-body stretch by lying on your back with your legs bent and your arms extended above the floor. Also, it's possible to do a few stretches while sitting, like neck stretches and rotations.

Seated exercises for seniors include bicep curls, overhead dumbbell presses, shoulder-leg presses, calf raises, sit-ups, and knee extensions. Resistance bands can also be used for added strength training. These exercises can help improve strength, flexibility, and balance while reducing the risk of falls and other injuries.

In summary, even with reduced mobility, there are several safe and effective exercises that seniors can engage in to maintain their overall health and well-being.