Some people mistakenly think that getting older means automatically becoming less active. However, seniors do not have to accept a sedentary lifestyle. Appropriate levels of exercise can continue to be a vital part of daily life – in fact, the overall benefits to health and well-being are significant. The good news is that even those who use a wheelchair can find ways to stay active and healthy.

Some seniors need to utilize a wheelchair for one reason or another but are otherwise healthy. In these cases, exercise can still be an integral part of life. This article will discuss some creative ways seniors who use wheelchairs can stay active and have fun doing it.

For the senior citizen population, losing mobility and independence can result in depression, anxiety, and loneliness. Working on strength training is a positive way to respond to these emotions, reduce feelings of sadness, and help in restoring independence. The thought of exercise may intimidate people in wheelchairs, but several safe and practical exercises can be performed while seated. Seated exercises can provide significant health benefits by building and maintaining muscle, increasing heart rate, improving circulation, and increasing range of motion.

Exercises for Seniors in a Wheelchair

Seniors should always speak with their primary doctor before starting any new exercise routine, even if in a wheelchair. The list below includes possible exercises a senior may choose, and older adults should opt for the specific exercises that are the most comfortable for them to complete. Beginners should start their new exercises at three sets of five repetitions and switch off the leg, arm, and chest/torso days.

Shoulder Retractions: Sit up straight while holding your arms out at a 90-degree angle. Keeping arms at shoulder level with palms down, bend the elbows while pulling both arms back to the chest. Squeeze shoulder blades together, then release.
Chest Squeeze: Begin by holding a balloon or small ball close to the chest. (Whatever object you use should reflect your current strength level.) Straighten the arms out slowly until fully extended.
Press with Band: A fitness center employee should be able to provide a resistance band for this exercise. Beginners should choose a band with a lot of “give.” Wrapping the band around the back of the wheelchair, hold onto the ends and extend your arms as far as possible. If the movement seems too easy, increase the tension of the band.
Toe Tapping: Sit up straight with feet flat on the ground. Raising the toes towards the ceiling, hold and then tap them to the floor several times.
Torso Twist: Start with feet positioned flat on the ground and with your back straight. Holding arms at a 90-degree angle, tuck the elbows into the body and twist slowly from side to side.
Knee Lifts: Once again, sitting straight up in the chair, position feet flat in front of you. Alternate lifting the knees slowly, as high as can be comfortably managed.
Side Bends: Sitting straight and facing forward, raise one arm over your head. Keeping the elbow close to the ear, bend at the waist while extending the arm over your head.

Fitness Centers at Senior Residences

If you are a senior looking to move to assisted living, you do not have to sacrifice a daily exercise routine. On the contrary, having a community of friends living under the same roof can keep you accountable and motivated. Most assisted living and adult residences have an onsite fitness center, and they also have staff professionals who can assist in familiarizing a senior with the equipment. Typically group classes are offered as well – and many of these classes allow seniors to remain seated while they exercise.

A Banyan Residence provides our residents with a comprehensive range of activities, from fitness centers to educational and social activities. If you are looking for an assisted living or memory care center for you or a loved one, call today for a private tour of our facility in The Villages.