6 Exercises for People with Limited Mobility

Exercise can be an overwhelming process. And for those with physical limitations, it can be downright scary. Torn tendons, bad joints, and unexpected sprains can make the most basic movements unbearable. But don’t give up yet. Some workouts are naturally low-impact or can be modified.

Whether you’re a senior citizen or nursing an injury, you have options. Check out these six exercises for people with limited mobility.

  • Yoga/Pilates – Both yoga and Pilates incorporate body weight postures that strengthen and build muscle. The latter consists of mat work and special machines that support each movement, while yoga emphasizes mindfulness and breath.
  • Water Exercise – Activities such as swimming and water aerobics are beneficial to those struggling with weak or damaged joints. The weightlessness briefly alleviates pain and allows for a freer range of motion. They’re often used as a form of physical therapy to build strength over time.
  • TRX Suspension Training – You don’t need bars or dumb bells to feel the burn. TRX utilizes your own body weight to take functional training to the next level. It’s extremely core-focused and uses your midsection to stabilize the rest of your body. Also, its adjustable straps make it easy to increase or decrease resistance, accordingly.
  • Walking – A stroll through the park isn’t as aggressive as a run or a light jog. But no matter the speed, any movement is good movement. Walking is a low-impact exercise that’s proven to have both physical and mental benefits such as reduced stress, anxiety, and improved confidence.
  • Rowing – Despite the seated position, a rowing machine is a great way to train the entire body. It provides a dynamic cardio and resistance workout without putting additional pressure on the joints. It’s great for people of all fitness levels and can be modified as you advance.
  • Tai Chi – This Chinese martial art is a combination of movement and meditation. Its gentle, yet deliberate motions are a viable form of self-defense that also promote internal and external balance. Over the years, Tai Chi has gained popularity with seniors who’ve experienced increased strength, flexibility, and improved cognitive function.

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Photo credit: Wavebreakmedia

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Read 3 Comments

  1. I suggest that you review the website called “New way 2 Move” as it is focused on a variety of exercises for elderly and mobility limited persons. And, a person does not need special equipment and can do the routines anywhere, anytime with just a chair.

    1. Hi Jeannnette, These are options for people across the spectrum of limited mobility. We recommend tailoring these exercises to your ability level so that they are both safe and effective.

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