Exercising with limited mobility

Limited mobility doesn’t mean you can’t exercise.

You don't need to be fully mobile to reap the rewards of exercise for your health. There are many methods to use exercise to improve your mood, combat depression, relieve stress and anxiety, boost your self-esteem, and broaden your view on life, even if an illness, accident, handicap, or weight issues have restricted your mobility.

Exercise causes your body to create endorphins, which improve mood, reduce stress, increase self-esteem, and promote a general feeling of well-being. If you often exercise but are currently unable to do so due to an injury, you have probably noticed how your mood and energy levels have fallen. This makes sense because exercise has such a strong impact on mood that it can effectively treat mild to moderate depression without the need of antidepressants. However, being disabled does not guarantee that your mental and emotional well-being will deteriorate. Most injuries just call for you to reevaluate your exercise regimen with guidance from your doctor or physical therapist, however some heal better with complete rest.

You could believe that your health issues make it impossible for you to exercise effectively, if at all, if you have a disability, a serious weight problem, a chronic breathing ailment, diabetes, arthritis, or another continuing sickness. Another possibility is that you've grown feeble with age and are reluctant to exercise because you fear falling or hurting yourself. The truth is that there are many strategies to deal with your mobility concerns, regardless of your age, current physical condition, and whether you've exercised in the past or not. (Note: To acquire assistance with self care activities in Australia, call free ndis helpline 1800 800 110)

What types of exercise are possible with limited mobility?

It's crucial to keep in mind that all forms of exercise are beneficial for your health. Obviously, those with mobility challenges will find some forms of exercise easier than others, but regardless of your physical condition, you should try to include the following three types of exercise in your routines:

Increase your heart rate and endurance through cardiovascular workout. Walking, running, cycling, dancing, tennis, swimming, water aerobics, and "aquajogging" are a few examples. Exercise in water is very good for many people who have mobility challenges since it supports the body and lowers the possibility of muscle or joint pain. Cardiovascular exercise is still achievable even if you are restricted to a wheelchair or chair.

Exercises for strength training use weights or other forms of resistance to increase bone and muscle mass and enhance balance. Your focus will concentrate on strengthening your upper body if you have restricted mobility in your legs. Similar to this, your emphasis will be more on strengthening your legs and core if, for example, you have a shoulder issue.

Exercises for flexibility help you increase your range of motion, avoid injuries, and relieve pain and stiffness. Yoga and stretches could be among them. To stop or delay additional muscle atrophy, you may still benefit from stretches and flexibility exercises, even if you have restricted movement in your legs, for instance.

Setting yourself up for exercise success

To exercise successfully with limited mobility, illness, or weight problems, start by getting medical clearance. Talk to your doctor, physical therapist, or other health care provider about activities suitable for your medical condition or mobility issue.

Starting an exercise routine:
To exercise successfully with limited mobility, illness, or weight problems, start by getting medical clearance. Talk to your doctor, physical therapist, or other health care provider about activities suitable for your medical condition or mobility issue.

Starting an exercise routine:

·       Start out slowly and progressively up your degree of activity. Start with a fun hobby, move at your own pace, and set attainable goals. Getting even the simplest fitness goals done will keep you motivated and help you feel more confident in your body.

·       Include exercise in your everyday routine. To prevent boredom, schedule your workouts around the same time each day and mix up the kind of activities you do.

·       Hold on to it. A new behaviour takes about a month to develop into a habit. To stay motivated, make a list of your goals and the reasons you exercise, and post it somewhere you can see it. Instead of concentrating on long-term objectives like weight loss, consider making short-term improvements to your mood and stress levels.

·       Expect both highs and lows. If you miss a few days or perhaps a few weeks, don't become disheartened. It occurs. Simply start over and gradually gather your previous momentum.

 

Staying safe when exercising

·       If you feel pain, discomfort, nausea, lightheadedness, dizziness, lightheadedness, chest pain, an irregular heartbeat, shortness of breath, or cold hands, stop exercising. The greatest method to prevent damage is to pay attention to your body. Limit your workouts to 5 or 10 minutes and instead work out more frequently if you consistently feel pain after 15 minutes of activity, for instance.

·       Avoid using an injured bodily part in any activity. Exercise your lower body while your upper body recovers if you have an injury there, and vice versa. After an injury has healed, resume exercise gradually with lesser weights and less resistance.

·       Stretch, warm up, and cool down. After a few minutes of gentle exercise like walking, arm swings, and shoulder rolls, warm up by stretching. After your exercise routine, whether it's cardiovascular, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching.

·       Drink plenty of water. Your body performs best when it's properly hydrated.

·       Wear appropriate clothing, such as supportive footwear and comfortable clothes that won't restrict your movement.

·       If you need acquire assistance with self care activities under NDIS to help you safely execute your exercise routine