Exercising Tips

Exercising Tips And Limited Mobility

If your mobility is restricted due to health issues such as arthritis, you may feel that exercise will do more harm than good. Many people with mobility issues are under the mistaken belief that exercise will have a negative impact but often, the opposite will be true. Assuming that joint pain and inflammation do not completely hinder your movement, exercise can actually be beneficial for arthritis symptoms – as long you go about things in the right way.

It’s best to consult your doctor before embarking on an exercise regime, especially if you have not done so for some time. This will also help you to determine the best types of exercise for your circumstances. If you do get the go-ahead, here are some tips

Yoga and Pilates are also good options for improving flexibility and core strength. Stretching is a good option for people whose mobility does not enable them to engage in aerobic exercise.

Aerobic Activity – Cardiovascular exercise can help to improve general fitness, maintain a steady weight (excess weight can make arthritis symptoms worse) and reduce joint inflammation but the wrong kind can put additional stress on the joints and make symptoms worse. Swimming, walking and cycling can all work well and if your mobility can is adequate enough, this should be done in twenty to thirty minute sessions several times per week for maximum benefit. If you have arthritis or other conditions that affect the movement of the joints, water-based aerobic activity such as swimming or aqua aerobics.

Chair Exercises – If your mobility is poor, you may not be able to engage in stretching or aerobic exercises. This doesn’t mean that you can’t exercise at all though. Chair exercises can include leg lifts, leg raises, knee squeezes (with an exercise ball or plump cushion) and tricep extensions can also be done while remaining seated in a chair. These will help to tone and strengthen the muscles.

Some useful chair exercises

Bicep curls are a great way to strengthen the arm muscles. You’ll need a set of dumbbells to get the most out of this exercise. Simply extend your arms out in front of you and curl them back in until you touch your shoulders. Hold this for two seconds and repeat on numerous occasions.

Leg Exercises: This exercise can be done on a chair or even while lying in bed, if your mobility is particularly problematic. Keep your back flat and slightly bend your knees. Bring your right leg upwards and move it towards your chest slowly. Hold this pose for around ten seconds. Go back to the start and repeat the same process with the left leg. As you get used to the stretch, repeat it more often and aim to hold the stretch for longer.

Heel-Toe Exercises: This exercise is intended to strengthen the ankle muscles and increase the flexibility in the legs. It can be done while remaining seated. Keep your knees bent and rest your arms on your knees. Lift your toes until you can really feel the stretch, and roll back on your heels until you can then feel that stretch too. Hold the pose for around two seconds and repeat.

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