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Exercises for People with Limited Mobility [Infographic]

    There are many reasons why people have limited mobility, whether it’s from an illness, injury, disability or a weight problem. The people over at Burning Nights have made the infographic below that gives us lots of practical tips and advice on exercising with limited mobility. It’s important to remember that any type of exercise will offer health benefits. Exercise can ease depression, enhance self-esteem and relieve stress and anxiety.

    For people with limited mobility, exercise can help control arthritis pain and joint swelling and improve stamina and muscle strength. Experiencing the mood-boosting effects of exercise is important not only for your body but for your mind too. Studies show that people who exercise at least once a week are happier than those who don’t. With a little dedication and creativity, physical activity can become part of your everyday life.

    Although there are many challenges that come with having mobility issues, you can overcome your physical limitations and find fun ways to exercise. Finding the perfect, adaptable exercise for you is crucial so that you can strengthen your heart while improving your flexibility and mobility.

    Mobility issues make certain kinds of exercise easier than others, but regardless of your physical situation, you should try and aim to incorporate three different types of exercise into your routines. Your exercises should include cardiovascular exercises, strength training exercises and flexibility exercises. Irrespective of your age or physical condition, there are plenty of ways to overcome your mobility issues and reap the rewards of exercise. Let’s find out more below!

    limited mobility exercises

    Credit: | Guide to exercise for limited mobility


    How to start limited mobility exercises?

    There can be many reasons why you do not want to start exercising, such as fear of failure, lack of motivation, or interest. Or, because you are afraid of getting an injury. There is no problem with that. We are different, and maybe you just need a bit of help or find a suitable activity for you.

    • Ask your family or friends to help you get started and workout together. You will get motivation and feel safe while you exercise.
    • Most of the people think working out is about lifting weights or doing exhausting cardio. There are so many options you can choose from. For example, there are exercise-based video games which are very enjoyable forcing you to move or even chair exercises for people with limitations.
    • Afraid of the gym? You can choose from a wide range of home exercise equipment that is perfect for people with limited mobility. And, you can have your exercise routine whenever you want.

    Related: What is the Best Home Exercise Equipment for Older Adults?

    What type of exercises you can choose from?

    • Strength training when you use some sort of resistance for the strengthening exercises such as dumbbells or rubber bands. This type of workout makes your muscle groups strong and healthy, also your bones.
    • Cardio training that increases your heart rate leading to a healthier cardiovascular system. Even such low impact activities like walking or water aerobics can help a lot.
    • Stretching, Tai chi or yoga are mild ways to exercise but do not underestimate the power of these workouts. They reduce pain, stiffness and decrease the likelihood of getting an injury.

    Try all and pick the one which you enjoy the most, or you can even do each for maximum effect.

    Exercise equipment for limited mobility individuals

    Fortunately, you can also choose from different types of home fitness equipment that provide a safe, yet effective workout. For example, you can ride on an exercise bike, walk on a treadmill, or pedal on a small exercise bike. Each of them gives guarded training.

    Related: Learn about the best exercise equipment for bad knees here

    Tips for save yet efficient training

    1. Start slow and increase the resistance, intensity gradually.
    2. Dedication. One day you feel you are the best, on the other day the opposite. Never give up!
    3. Enjoy what you. If not try another type of workout.
    4. Consume a lot of water to avoid dehydration. It also flushes your body from toxins.
    5. Stop if you feel pain!
    6. Try to have 20-30 minutes sessions at least 4-5 times a week. Even a 10 minute intensive training is better than nothing.
    7. Warm up before, and stretch. In the end, have time to cool down.
    8. Put on clothes that are comfortable.
    9. Do not push yourself too hard. Just a little bit of progress everyday.
    10. Consult your physical therapist or doctor before.

    To sum up

    As you see, there are many exercises for limited mobility, you just have to pick one. I know, it is not easy to get started if you have never worked out before. You need to take up a new habit and modify your lifestyle. But, both the physical and mental health benefits are amazing.

    Did you find this infographic useful? Share with your friends!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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