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How to Stay Active
with Mobility Issues
Many seniors face
mobility issues. For
these individuals,
meeting activity goals might
seem extra challenging, but
it is entirely possible and
highly beneficial to exercise
even when mobility is
limited. Health professionals
say gentle, adaptive exercises
can improve strength,
flexibility, balance, and mood, while reducing pain and
preventing further decline. The key is to focus on what
people can do and to adapt movements to suit specific
needs. Consulting with a doctor or physical therapist before
starting a new exercise regimen is recommended.
Here are some accessible exercise options.
Chair exercises
Chair exercises build strength and flexibility while providing
support and reducing the risk of falls.
• While seated, lift knees alternately as if marching, en
gaging core and leg muscles.
• Stand up slowly from a sturdy chair without using your
hands, then gently sit back down. This builds leg and
core strength.
• Lift arms to the sides or front, strengthening the shoulders
and upper back. Use light weights for added resistance.
• Tap feet and circle your ankles to improve ankle mobility
and circulation, which is crucial for balance.
Water therapy
The buoyancy of water reduces strain on joints and can
help anyone with mobility issues.
• Walking through a pool or in a natural body of water
creates gentle resistance that increases the potential of
the workout.
• Perform controlled movements with your arms and
legs through the water.
• Kick feet through the water while walking or when
swimming.
Balance training
Improving balance and stability is critical for fall prevention.
Rely on a wall or chair for support as needed.
• Shift your weight from side to side and front to back
while holding on to support.
• Lift one foot slightly off the ground while holding on to
a support. Alternate to the other leg. Gradually increase
the time spent balancing.
• Use a support to stand to help build core strength and
strength in the legs.
Flexibility
Flexibility helps anyone who is physically active. Gentle
stretching, tai chi, yoga, and even working with a physical
therapist can improve flexibility and mobility.
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