Limited mobility is not the end of it!
Maybe you used to be an active person and now you feel like you can’t exercise anymore, or maybe you just want to become more active. There is one important thing to know: you can exercise with limited mobility, and we are here to tell you more about it.
Even if you don’t have full mobility anymore, you can still experience the benefits of exercising. Yes, it will be a little different than how you are used to, but you can still do lots of things.
Weight problems, injuries, or disabilities can all limit our ability to move, but there are a variety of ways to exercise with limited mobility. Exercise is an enjoyable way to boost your mood, relieve anxiety and depression, and even ease depression.
Regardless of your age, present physical state, or whether you’ve ever exercised before, there are many methods to overcome your mobility challenges and gain all of the mental, physical, and psychological advantages of exercise.
What is the right way to exercise with limited mobility?
First things first, always remember that any type of exercise will be beneficial for your health. If you suffer from mobility issues, you will have trouble with some types of exercises, but it is important to always incorporate the following three types of exercises into your routine.
Flexibility exercises. You might think that when you want to exercise with limited mobility, flexibility training will be difficult.
But in fact, this type of exercise is extremely helpful because it will help you enhance the range of your movements, reduce stiffness and pain, and also prevent further injury. Even if you have restricted mobility in your legs, stretching and flexibility exercises can help delay or avoid muscle atrophy. Try basic stretching exercises and yoga if possible.
Cardiovascular exercises. When you exercise with limited mobility, you still want to raise your heart rate. This will help you to have better endurance, and some good activities for this are running, cycling, tennis, or dancing. When this is not possible, a good idea is to try exercising in water.
A lot of those who suffer from mobility issues say that exercising in water is easier, and this happens because the water manages to support the body, which reduces the strain on joints and muscles.
Strength training exercises. This is the type of exercise where you have to work with weights. Strength training will increase your muscular mass as well as your body mass. Why is this important? Well, it can prevent falls by improving your balance.
Start preparing
When you want to exercise with limited mobility, it is extremely important to talk with your doctor or physical therapist first. They can help you choose the activities that are suitable for your medical condition, and in this way, you can be sure you will avoid exercises that can cause damage to your body.
Some questions you should ask are: “What are the exercises I should avoid?” “How much can I exercise?” “What types of exercises am I allowed to do?” “Can my medication impact my exercise routine?”
Establish an exercise routine
It is essential to start slow when exercising with limited mobility. That means things should go smoothly and gradually. Don’t start with the hardest exercise. Begin slowly with something you enjoy doing, and don’t force yourself. Keep the pace you are comfortable with. You will see how good accomplishing even the smallest things can feel, and this will motivate you to go further.
Another thing you should do is exercise daily and stick with it. Doing this is something that you should respect when starting to exercise, and it is even more important when you exercise with limited mobility.
Your body needs to adapt to this new lifestyle, and what helps is to make a habit out of it. The key to staying motivated is to enjoy what you are doing. It can help to work out while listening to music, watching your favorite TV show, or working out with friends.
Remember that ups and downs are a normal part of this whole process. Getting used to all of it can be hard at the beginning when you exercise with limited mobility. If it happens to skip a few days or even weeks, don’t be discouraged. It happens, and once you feel better, you can start again.
Get over the mental obstacles
When you exercise with limited mobility, the mental and emotional barriers are a big thing, and you should learn how to get over them. Are all of your worries and fears rational? Think about this for a second. Most of the time, those who are injured are scared not to make things worse and tend to center all of their exercise routine around their health issues.
We don’t say to not be careful and do your workout routine like you have no issues, but what we want to say is to not let fear overcome you. If you have discussed some exercises with your doctor and physical trainer and they have already approved of them, keep in mind that they are safe. These exercises will not hurt you. They will definitely improve your condition, which is why you should stick to the routine.
What is interesting when you exercise with limited mobility is all of the creativity that is involved. Since you are not able to do the classic exercises, you will discover a lot of other fun ways to do them. This is something that you can remember whenever you don’t feel motivated.
Staying safe while you are exercising
Yes, you should not be afraid to exercise with limited mobility, but at the same time, this doesn’t mean you should not be careful and try to stay safe. There are a few simple rules to follow when you want to make sure you are okay, and don’t force yourself.
First of all, try to avoid all activities that involve the injured body part. For example, if you have an upper-body injury, you should avoid upper-body exercises and focus on lower-body exercises until the injury heals. Once the injury is healed, don’t force yourself, and start exercising slowly.
If you experience any pain while exercising with limited mobility, you should stop immediately. This also applies if you experience clammy hands, chest pain, shortness of breath, an irregular heartbeat, nausea, general discomfort, dizziness, or lightheadedness.
The most effective strategy to avoid damage is to listen to your body. If you continue to feel pain after 15 minutes of activity, for example, shorten your exercises to five or ten minutes and exercise more regularly.
Before exercising, you should always warm up. Exercising without a warm-up is not a good idea, and this is especially true when you exercise with limited mobility, as it can lead to more injuries.
For warming up, you can try some light activities before, such as walking, shoulder rolls, arm swinging, and some light stretching. Also, remember to always drink water and be properly hydrated.
If you have decided that you want to start your workout routine, you might need a mat: Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat
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