Many older individuals have mobility issues due to health problems like arthritis and osteoporosis. While some of these people are able to live independently, others must reside in assisted living communities to receive assistance. Mobility issues should not confine you to your home. You can help your joints and muscles with the following low-impact exercises:
Resistance band training
You don’t need a fancy home gym to get a workout. Weight lifting and other equipment is bulky and expensive, not to mention intimidating. Resistance bands are far less complex and have many benefits. Made out of elastic material, these bands are lightweight and offer just enough resistance to give you a solid workout. You can use these rubber bands while seated to exercise your arms or legs. Simply grip either end of the band and stretch it, moving your arms in opposite directions. To work your legs, tie either end of the band to your ankles, leaving some wiggle room so you’re not interfering with your circulation. Now stretch your legs in opposite directions similar to the movement you tried with your arms. The pull from each leg will help strengthen the other.
Slow dancing may not sound like exercise but it gets your muscles and joints moving.
Dancing
It may seem silly, but dancing is a serious workout. If you are looking to increase your mobility and lubricate your joints with movement, try getting your groove on. You can dance standing up by moving your feet and arms and swaying your hips. These don’t have to be huge movements that may throw you off balance. Even slow dancing will get you moving and burning some calories. People who are unable to stand may dance from a chair or lying down. Put on your favorite upbeat music and see what moves you are capable of performing. If you have any concerns about potentially falling, dance from a seated position or have some form of support, like a walker, to grab on to.
Water aerobics
People with limited mobility may feel like they shouldn’t be moving much at all, much less taking part in seemingly exhausting physical activities. They may never realize that swimming is a great way to improve their range of motion and gain strength. Water aerobics offers a useful, relaxing option for people to fight gravity and perform moves they may not be capable of on land. Some water exercise classes are intense and involve swimming and quick movements. To avoid options that may be out of your ability range, see if a community center or assisted living community offers aerobics classes for seniors. These are geared toward people who aren’t as agile and may need to participate at a slower pace.
If you prefer to practice alone, head to a heated pool and try some stretches. Lift your hands over your head and extend your arms fully. Reach slightly to the left and then slightly to the right to get a good side stretch. You can even pretend you’re holding weights and do bicep curls to build strength.
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