Exercising is a key part of staying healthy at any age. Even though exercising might get harder as you enter your senior years, the need to keep active remains. Many seniors find friends and groups in their local area or their assisted living facility to walk with to keep their legs moving and hearts pumping, but not everyone has that luxury. The National Center For Biotechnology Information reports that roughly 25% of America’s elderly population have extreme difficulty walking even short distances or lack the ability whatsoever. Whether it be fatigue or a condition that puts you in a wheelchair, people who can not walk for exercise still need to find ways to stay active and move to have the best possible health and life outcomes. Today, we will discuss exercise advice for wheelchair-bound or immobile seniors.
Benefits of Exercise
Exercising has been shown to improve health outcomes in a variety of ways. These include:
- Weight Control
- Improvements in mood and energy
- Reduction in a variety of illnesses and diseases
- An easier time sleeping, which also has similar improvements in health
Just because someone is in a wheelchair or unable to walk with ease doesn’t mean they should forgo these benefits that exercise can bring into their life. Finding engaging ways to exercise while seated can be the crucial factor that helps you overcome feelings of anger or despair over your lack of mobility.
Types of Seated Exercises For Seniors in a Wheelchair
Even though these exercises are designed to be completed sitting down, they still involve movements and stresses on the body that can result in harm or complications down the road. Always consult a physician before making any drastic changes in your exercise regimen and, if possible, complete these exercises with others.
Leg Exercises – For people who can not walk, making sure their legs stay as strong and healthy as possible is a top priority. Leg muscles can atrophy when not receiving any sporadic use throughout the day.
Knee Lifting – To complete this exercise, simply lift each knee as high as you can, swapping between legs as you go. Try to use slow movements and hold the position for a few seconds at the top of the raise.
Toe Taps – Toe taps are great for exercising some of the muscles and joints that get left behind when walking ceases. Sit with your back straight against a chair and lift your toes while keeping your heels on the ground. Hold each lift in the air for a few seconds and slowly return them to the ground.
Arm and Shoulder Exercises – Keeping your arms and shoulders strong can help make your daily life and use of these body parts easier.
Bicep Curls – This classic exercise can be a part of anyone’s daily routine but is just as good for those in wheelchairs or limited in their mobility. Starting with a safe, low weight, curl the weights by keeping your arms and wrists straight and bending your elbows towards your face and chest. Slowly bring them back down to your lap after reaching the top and holding for a second or two.
Seated Rows – Place a resistance band underneath your feet while sitting and lift your toes slightly off the ground. Pull back against the band while squeezing your shoulder blades for maximum benefit.
There are many more exercises you can use to stay healthy and active, even if you are limited to a wheelchair or inside of a home. Ask your doctor or professionals at your assisted living facility for advice and safety tips before starting any new exercise plan.
A Banyan Residence provides our residents with a full range of activities, from fitness opportunities to educational and social events. Call today for a private tour of our facility in The Villages.
