Staying active can be difficult if you experience limited mobility. In this article, we’ll talk about the importance of regular exercise and show you 7 exercises you can do if you’re older, have limited mobility, or both.
Exercise helps prevent health problems like:
- Type 2 diabetes
- Heart disease
- Certain types of cancer
- Depression
- Anxiety
- Dementia
If you’re age 65 or older, you might not be as mobile or active as you used to be. But being active is still important. For older adults, the Centers for Disease Control and Prevention recommends:
- 150 minutes a week of moderate exercise (like walking) or 75 minutes a week of vigorous activity (like hiking, jogging or running).
- At least 2 days a week of strength training (like bodyweight exercises or weight lifting).
- At least 3 days a week, activities that improve balance (like balancing on one foot).
Coronary heart disease: Avoid high intensity exercise which can cause a coronary event and know the warning signs for stopping exercise. Strength training is most important for this population because seniors with heart disease can grow increasingly sedentary. This results in decreased muscle mass and strength, loss of physical function, and the inability to perform daily activities.
Hypertension: Resting blood pressure increases with age. Monitor your blood pressure and make sure that exercise is not causing abnormal fluctuations, especially during the early stages of your program.
Safety
Make sure you warm up your muscles with a few minutes of limbering exercises for the neck, arms, and legs. Begin strengthening with a light weight at first. Then gradually add more repetitions to your exercise, then more weight, then more sets.
Only work in a pain free range of motion. Discontinue an exercise if it is painful, or reduce the repetitions. When lifting a weight, never hold your breath. Breathe out on the effort part of an exercise, and breathe in during the relaxing part of the exercise. Avoid hyperextending or locking joints. Allow 48 hours between exercise workouts.
The benefits of exercise include increased strength, more endurance, greater muscle capacity, improved range of motion, greater energy, improved self-image, and more confidence.
– Michal Smart