Keeping Active: Exercise for People with Reduced Mobility in South Trafford

What are the benefits of exercise for someone with reduced mobility?

Starting regular exercise for someone with limited mobility can be extremely overwhelming especially if you don't feel as physically fit as you once did. Plenty of exercises that aren't over-exerting or pushing you to the limit can be done. Plenty of these exercises can be simple and easy to achieve in the comfort of your own home.

Doing regular exercise can greatly benefit your health and can reduced the risk of:

• heart disease 
• stroke
• high blood pressure
• non-insulin-dependent diabetes
• obesity
• back pain
• osteoporosis

Keeping physically fit

It is recommended that adults over the age of 65 should try to fit in at least 150 minutes of exercise a week. This can seem like an overwhelming task at first but breaking it down into ten-minute sessions each day can feel like less of a task and can soon become easier.

The average adult over the age of 65 should aim for around 150 minutes of exercise per week which sounds like a lot, but if done in small 10-minute bursts this can quickly add up.

The types of exercise you can try

Exercising regularly doesn't have to be difficult. Keeping fit and healthy can be done in the comfort of your own home and it doesn't have to be intense or stressful.

Exercise can be broken down into three types:

• aerobic
• strength training
• flexibility training

Increasing your heart rate with aerobic exercise

If you have limited mobility or haven’t exercised for a while, start small. For the first few days, just walk across the room and back, continuing to build up the distance and speed as you feel comfortable. 

If you’re chair-bound, sit up straight with your feet flat on the floor. Practice air punching, either upwards or straight out in front. The aim is to get a little out of breath, but not uncomfortably so. 

If you have joint pain, working out in the water can help to keep you active whilst easing stiff joints. Swimming is a great exercise for disabled people with reduced mobility, or those with arthritis. Just being in the water supports your joints and leaves you virtually weightless!

Try walking or jogging through the water if you don’t want to swim lengths. A lot of swimming pools often host aqua aerobics group exercise sessions. These sessions are a great way to keep active and socialise.

Strength training - working your muscles

Your own body weight can be an excellent way to increase your overall strength. Working on your upper body strength can be done easily using a resistance band can be a great way to engage your upper body muscles all while sat in a chair.

If you are able to do so squatting exercises can help you with your flexibility. Start by standing up from your chair and sit back down again do this a few times. If you struggle with mobility ask a friend or family member to help you out or use the arms of your chair to push you up.

Working on your core can be done with relative ease even for people in a wheelchair or reduced mobility. Stretching before each exercise is very important as not doing this can lead to pulling muscles or causing an injury.

These types of exercises can be extremely beneficial towards your health especially if you spend most of your time sitting. Although good they do not class towards your 150-minute weekly requirement so perhaps see these as extra towards your goals.

If you would like a more in depth guide on strength exercises take a look at the NHS guide to strength exercises website for more info.

Flexibility training - improving your mobility

You would be surprised by how basic daily stretches can make a huge difference towards helping you stay active.

There are plenty of exercise practices out there for you to do at your own pace and adapt to your own mobility level. Classes can be a great way to start out due to the communal aspect and the teaching element can be more direct. Such classes can be in the form of yoga, Pilates, and martial art. Often these allow for all ages to be involved and is a great way to spend your time. If you are limited and can't get out, often classes can be found online and done at home.

If you would like to look at exercises more in depth look at learn basic flexibility exercises in this NHS guide.

Mental wellbeing activities

Physical exercise is proven to improve your mental health whilst also helping to alleviate anxiety and depression, and other mental health problems. But it’s also important to exercise your brain independently!

Anxiety and depression can be alleviated by doing regular Phyical exercise this can also help with other mental problems. Other forms of mental exercise can also help your brain.

You can do plenty of mental activities which will help you keep active and alert. These can be things like playing strategic games such as chess, or writing perhaps this could be in the form of simply writing notes or if you feel creative try writing stories from your past down. These kind of activities can help reduce the progression of, Alzheimer's disease.

Brain health is extremely vital when it comes to everything we do this can include making memories, playing and sleeping. Keeping the brain active can be a key to allowing your brain cells to make connections research has shown. 

When it comes to keeping your brain active and healthy, experts recommend:

• Regular exercise 

Try a combination of the exercises on this page to keep your brain and body happy.

• Plenty of sleep

Making sure you get a good amount of sleep each night is vital for concentration and alertness. It also has a lot of long-term benefits to your health. 7 to 8 hours is the recommended amount of sleep, but it varies from person to person.

• A healthy diet 

Having a healthy balanced diet can have many benefits such as feeling less lethargic, weight loss, and reduce your risk of developing chronic diseases like heart disease, stroke, type 2 diabetes, and some cancers.

• Mental activities

Try doing crossword puzzles or Sudoku, reading, playing cards, or putting together a jigsaw puzzle.

• Social engagement

Engaging socially can be done in various ways this can be through joining local classes or doing an online class. Or going to a theatre show/movie and a museum can be great ways to socialize.

How we can help to keep your brain and body active

Right at Home South Trafford prides itself on supporting our clients in getting out and about to their local hobbies and encouraging them to keep fit. 

Our trusted Care-Givers can accompany you to local classes and help with public transport if needed. 

Exercise can help you mentally and physically no matter what age it might be. Always check with your doctor if you feel trying something new may be a worry.

If you are interested in any other services we offer or just wish to find out more  give us a call at 0161 905 2888