It can often feel like exercise is impossible if you have chronic pain or a disability, but while it may be difficult, it can be done. It is important to do some simple workouts to stop you from feeling lethargic and agitated. After all, this is exactly what will happen if you remain seated in your wheelchair for extended periods of time. If you find a way to keep the body moving, you will feel much better of it. It is all about finding exercises that are adaptable and will boost mobility and flexibility while also strengthening your heart. Below, we are going to reveal four simple seated exercises for people with limited mobility.
Ergometer – First and foremost, we have an upper body ergometer, which is ideal for those who have limited use of their legs. An ergometer is basically a stationary bike, but instead of pedalling with your legs, you will use your arms to pedal. It offers an excellent cardio workout. It will get your heart pumping, and you will feel refreshed and revitalised.
Resistance Bands – You may not want to spend the money on an ergometer, but don’t fret, not all exercises involve expensive gym equipment. Resistance bands are available, and you won’t need to part with a lot of cash. They offer an excellent solution for arm strengthening for anyone that is in a wheelchair. In most cases, resistance bands will be secured to an object that is incredibly heavy, or to a doorknob. Once secured, you need to pull the band towards you, and then slowly let the tension out in a movement that is very much like a bicep curl – if you don’t know what this is like, don’t worry, as it is our next exercise.
Bicep Curls – This is a great exercise for any individual that has limited mobility, as it can easily be carried out at home or at the gym. You can do bicep curls from your wheelchair. All you need to do is tuck your elbows into your side and then lift a weight. It is important to make sure you start off small. Don’t push yourself with weights that are too heavy. Take your time with something that is around five pound in weight, or you can even use a can of soup or baked beans if you are at home. Whenever you lift the weight, or the can, hold it for five seconds, and then bring it back down slowly. You should repeat this for three sets of eight to ten reps.
Overhead Stretches – The final exercise that you should try. Begin by sitting up straight in your wheelchair. Next, lift both of your hands over your head, and take in a deep breath while you do so. Once your hands meet, your fingers should be locked together and make sure your palms are looking to the ceiling. Now, push your hands backwards and slowly exhale. You should hold this form for about five seconds and then return to your original position. Do it again, and repeat eight to ten times.
It is also a good idea to track your exercise so that you can vary them. This is important for everyone – not just individuals with limited mobility. You can use Aaptiv and there are plenty of other apps available too, including those that enable you to watch videos of exercise so you get a better understanding of how they are carried out. It is also a good idea to take a look at the nutrition apps that are out there as well, as they will enable you to follow a healthy eating plan to go alongside your exercises.
So there you have it – four exercises to try if you have limited mobility. It can be hard to find the motivation to carry out such exercises, but it is really important that you do so. If you don’t keep yourself moving, you will get more and more frustrated, and this is not healthy for anyone. And, don’t feel limited to the exercises mentioned above. There are recreational sports that you can enjoy, such as fishing. Fishing can reduce stress, and it promotes the flexing of the muscles too.