How to stay active with mobility issues

Physical activity is crucial for overall health and well-being. For people with mobility issues staying active may be a challenge. The following gentle, adaptive exercises can improve strength, flexibility, balance and mood in older adults, and prevent further physical decline.

Chair exercises

• While seated, lift knees alternately as if marching, engaging core and leg muscles.

• Stand up slowly from a sturdy chair without using your hands, then gently sit back down. This builds leg and core strength.

• Liftarmstothesidesorfront,strengtheningtheshouldersand upper back. Use light weights for added resistance.

• Tap feet and circle your ankles to improve ankle mobility and circulation, which is crucial for balance.

Water therapy

• Walking through a pool or in a natural body of water creates gentle resistance that increases the potential of the workout.

• Performcontrolledmovementswithyourarmsandlegsthrough the water.

• Kick feet through the water while walking or swimming.

Balance training

• Shift your weight from side to side and front to back while holding on to support.

• Lift one foot slightly off the ground while holding on to a support. Alternate to the other leg. Gradually increase the time spent balancing.

• Useasupportto standto helpbuildcore strength andstrength in the legs.

Flexibility

• Gentlestretching,taichi,yoga,andevenworkingwithaphysical therapist can improve flexibility and mobility.

People with mobility issues who want to exercise should always start slowly and build up gradually. Wearing nonslip shoes is essential as well.

Small, consistent efforts can make a big difference in maintaining one’s independence and enhancing quality of life.

—MetroCreativeConnection