3 Exercise Tips for Older Adults with Restricted Mobility

Exercise is important regardless of your mobility status. Because the body produces endorphins-- the "feel good" hormone - during working out, people are in a better mood after completing a workout. As a matter-of-fact, research studies have shown that an endorphin "high" is just as effective as a prescribed mild anti-depressant.

Tip! Create a garden oasis. Gardening and yard work are more demanding than you would think.

No matter if you are injured, disabled, have certain illnesses or a weight problem that has an effect on your mobility, there are exercises everyone can do.

In particular, persons with restricted mobility should concentrate on three types of exercising: Cardiovascular

Tip! Push-ups always help build triceps. Instead of doing normal push-ups, turn your hands at a 45 degree angle.

Cardio exercises raise the heart and respiratory rates, and build stamina. If your mobility issue is with your arms, you may still be able to walk, run, dance and do water aerobics in a shallow swimming pool. You can use your arms to move your chair if confined to a wheelchair. You can get in the pool and work your arms using the resistance of the water if you have access to a swimming pool with a chair lift. Basically do exercises within the physical limitations of your body that will raise your heart rate.
Strength Training

Tip! Seek a variety of workouts so that you stay interested and committed. Constantly trying new classes will help you find those you can stick with long term and lets you get your money's worth out of your gym membership.

With strength training, you want to build muscle, tone up and improve your balance. If you can't walk, focus on building upper body strength; if your upper body is disabled, work your lower body. By using resistance bands, free weights or weight machines, focus on strengthening your strongest areas physically, but not overlooking working your weakest area too within the limits of your mobility.


Flexibility

Tip! Investing in a personal trainer is a great way to improve your fitness goals. Personal trainers have a lot of knowledge that you don't, and can be extremely motivational.

Flexibility exercises work to improve joint range-of-motion, reduce pain and stiffness, and improve balance. Because yoga is a whole body exercise program, even if you can't do all of the poses (called asanas), you will be able to do some of them and still benefit greatly from the breathing and meditation part of a yoga program.

 Of course, before starting any exercise program, talk with your doctor or physical therapist about: - how long and often you should work out - what type of exercises you should do - what exercises you should avoid

 When exercising, - if you need to adjust your medication schedule Just because you have limited mobility doesn't mean you can't still exercise; it just means you have to work within the limits of your ability. Exercise is important regardless of your mobility status. Because the body releases endorphins-- the "feel good" hormone - during exercising, people are in a better mood after completing a workout.

Flexibility exercises work to improve joint range-of-motion, reduce pain and stiffness, and improve balance. One of the best forms of flexibility exercising is yoga. Because yoga is a whole body exercise program, even if you can't do all of the poses (called asanas), you will be able to do some of them and still benefit greatly from the breathing and meditation part of a yoga program.