Knowing that you need to stay active and exercise regularly to maintain good health and mobility as you age isn’t front-page news. But what if you have arthritis, joint pain, or other health conditions that limit your mobility and make any exercise challenging? No worries, we’ve got you covered. Read on to discover a range of low-impact cardio, strength training, and flexibility exercises to keep you moving.
Stay Mobile with Low-Impact Cardio Exercises
Exercises that improve cardiovascular health and burn calories are crucial. For women with limited mobility, high-impact exercises like jogging or jumping might not be appropriate. These low-impact exercises improve cardiovascular health, strengthen muscles, and increase flexibility without damaging your joints.
Walking
Walking is highly underrated as a form of exercise with tremendous benefits. You can do it anywhere, and it’s an effective way to get your heart rate up and improve your cardiovascular health. If you have joint pain, limit your walking to flat surfaces or use a treadmill with cushioned support.
But guess what? You can also walk safely in the comfort of your own home. This video is one of my favorites and got me through the early cold days of COVID.
Cycling
Cycling is another gem of a low-impact exercise that you can do inside or out. Stationary and recumbent bikes are popular indoor options. If you’re venturing outside, make sure your bike has a comfortable seat and stick to safe roads with minimal hills and rises.
Swimming
This may not be an option for everyone, but if available to you, swimming is a fantastic, low-impact exercise. Swimming works all of the major muscle groups in your body, making it an excellent cardiovascular exercise. Swimming laps or participating in water aerobics classes can be a great way to stay active.
Total Mobility Through Strength Training
Strength training is essential for building and maintaining muscle mass, bone density, and overall strength. Strong muscles support good balance and can help protect against falls. In fact, one of the leading causes of falls in older adults is muscle weakness and balance problems. Even if you have mobility issues, there are strength training exercises that you can still do safely.
Chair Squats
Chair squats are a terrific exercise for building lower body strength, especially in the legs and glutes. Sit in a chair, stand up, and then sit down once more, repeating the motion multiple times. The lower the chair seat, the greater the challenge, so try creating some variety by adding a cushion or two to an existing chair, then taking one away as you build strength.
Arm Curls
You can strengthen your bicep muscles with arm curls, which can be performed with modest weights or resistance bands. Simply curl the weights or bands toward your shoulders while holding them with your palms facing up. If you don’t have resistance bands or a light set of dumbbells, try using some soup cans!
Leg Raises
Leg raises are a simple movement performed while seated in a chair. Don’t be fooled into thinking this exercise isn’t effective in improving hip and leg strength…it is. To perform this exercise, sit tall in a chair with your feet planted on the floor. Lift one leg off the ground, hold for a few seconds, then release. Repeat on the other leg. You’ll feel the tension in the top of the thigh with this exercise.
Stay Flexible to Stay Mobile
If you want to retain your mobility and avoid injury, flexibility is crucial. With good flexibility, your joints can move more readily and freely. This helps keep you stable and in an upright stance. As you get older, this can become even more crucial because it can prevent falls and other mishaps.
Shoulder Stretches
Stretching your shoulders can help you stand more upright and ease neck and shoulder pain. If you spend a lot of time hunched over a desk or computer, the muscles in your neck and shoulders can become stiff and sore. Stretching these muscles can assist in reducing this pain and enhance your posture in general. Simply cross one arm over your chest, hold for a few seconds, and then switch sides.
Hip Stretches
Hip stretches can ease hip pain and increase hip mobility. One of the biggest and most vital joints in the body, the hips are essential to a wide range of motions and activities. Sit upright in a chair, feet planted firmly on the floor. Cross one ankle over the other knee and softly press down on the knee of the crossed leg. Repeat on the other side.
Spinal Twist
The spinal twist can help improve spinal mobility and reduce lower back pain. It is a gentle yet effective stretch for anyone, regardless of age or ability. Lie down on your back with your knees bent and feet flat on the floor. Stretching your arms out to your side to form the letter “T” with your body, allow your knees to drop to the right, making sure your shoulders stay planted on the ground. Brings your legs back to center, then allow them to drop to the left, remembering to keep your shoulders in touch with the ground.
Final Words
For overall health and well-being, especially as we become older, maintaining an active lifestyle is essential. Despite the fact that exercising may appear difficult due to limited mobility, there are many low-impact exercise options that can give a great workout while being easy on the body. Your regimen can help you stay fit, strong, and mobile for years to come if you include a variety of low-impact aerobic, strength training, and flexibility activities.