Blog

As you age, you may feel less inclined to get to the gym regularly. Plus, with the COVID-19 restrictions still going on, at-home workouts are becoming the new normal. It’s important to stay active even when mobility becomes more limited, so we’re here to give you some ideas about how to do that.

Walker Exercises

If you use a walker as a mobility aid, there are a lot of exercises to try out that incorporate your walker. Try these:

• March in place: While holding onto your walker, march in place and lift your knees as high as you can. Be sure to not overdo it so you stay stable. Do 10 steps per leg and repeat 2-3 times.
• Walker squats: Standing with your feet shoulder-width apart and holding your walker, slowly lower yourself into a small squat. Be careful not to squat too low and place a chair behind you for added safety. Do 10 squats and repeat 2-3 times.
• Calf raises: Using your walker as balance support, stand with your feet flat on the ground. Lift your heels to stand on your toes, then return to a flat-foot position.

Wheelchair Exercises

Whether you are wheelchair-bound or just use a wheelchair occasionally for additional support, there are a lot of ways to get your body moving while remaining seated.

• Toe taps: While sitting straight up with your feet flat on the ground, bring your toes towards the ceiling and back down to the floor. How high up you go depends on your mobility limits, but strive to raise your leg straight in front of you. Do five toe taps per leg and repeat 2-3 times.
• Tummy twist: This is a great workout for strengthening your core muscles. Simply sit up straight, engage your core and extend your arms in front of you. Rotate and twist your torso to the left then to the right, trying to keep your lower body still. The key to this movement is keeping your core engaged the whole time.
• Resistance band chest press: Start by wrapping a resistance band around the back of your wheelchair and grabbing each end in your hands. Extend your arms in front of your body, avoiding locking the joints, and hold for a couple seconds before relaxing and doing this 10 times. Focus on staying controlled and repeat the set 2-3 times.

Light Weight Exercises

Grab a couple of light dumbbells and get started on these simple strength exercises you can do just about anywhere!

• Front and lateral raises: This can be done in a chair or standing up. Simply start with the dumbbells to your sides, then lift them upwards in front of you with your palms facing down. Bring your arms back to your sides, then lift them upwards laterally. Do this movement 10 times, repeating the set 2-3 times.
• Shoulder squat: Rest your dumbbells on each shoulder and stand with your feet at hip distance. Lower your body by bending your knees, keeping your feet planted flat on the floor. Stand back up and do 10 squats, repeating 2-3 times. For added safety, place a chair behind you in case you lose your balance.
• Overhead shoulder press: Hold your dumbbells above your shoulders in a goalpost position. Press the dumbbells upwards until your arms are straight, then slowly return them to the starting position. Do 10 presses and repeat 2-3 times.

Whether you’re in your 20s or your 80s, your body still needs and craves movement. Not only is staying active good for your physical health, but you’ll experience substantial mental benefits as well. Make the most of your golden years by trying out some of these exercises each day. Contact us if you’re looking to upgrade your mobility aid – we have the products you need.