Thanks to Kaki for today’s guest post; part two will be posted next Sunday.
Kaki is the Vice President and co-owner of Ames Walker. After graduating from Virginia Tech she went on to work for Pepsi for several years before joining the family business. When she is not working she enjoys running, hiking, traveling, Virginia Tech football & spending time with family & friends.
Aging Gracefully: Fitness Tips for Seniors with Limited Mobility
Sitting for extended periods is a major contributing factor to a variety of health issues, even if an individual is young, fit and otherwise healthy. As you age, your mobility naturally becomes more limited, but that doesn’t mean you should give up on moving entirely — indeed, staying active can actually increase your mobility or maintain it for a longer period of time.
However, sometimes it can be difficult to come up with ideas to be active if you have limited mobility, especially if you’re bound to a wheelchair. We’ve outlined five activities seniors of various mobility levels can engage in to stay fit and age gracefully. We’ll then discuss the mental and physical benefits of exercise and offer tips for starting your fitness journey later in life.
If you exercise regularly, stretching should be part of both your warm up and cool down routine — and if you don’t work out a lot yet, stretching is an easy way to start being active. Stretching eases stiff joints and tight muscles, making it easier to work up to a more involved activity. Common “problem” areas that will loosen up from stretching include the neck, chest, back, lower back, hips, quadriceps, hamstrings and ankles.
Try to stretch at least once daily to build the habit, but you can always do it more often if your muscles feel tight. However, if you feel pain during a static stretch, back off — that’s a sign you’ve pushed yourself too hard.
Yoga might make you think of twisting yourself into a pretzel, but there are many types of yoga classes at a variety of intensity levels. Restorative yoga is a gentle version that focuses on overall wellness, relaxation and improving balance, coordination and flexibility.
It’s a great way to start recovering from an injury or addressing a chronic health issue such as arthritis. You’ll move through the poses at a slow, meditative pace, concentrating on your breathing throughout the exercise. You may use props such as blocks or blankets to help you hold the poses. Consider signing up for a few restorative yoga classes first before you try anything at home, so an instructor can walk you through the poses.
Core Strength Exercises
Your core is far more than just your abs. It engages in just about everything you do, from sitting to walking to picking up an object. Deliberately building your core with exercises can make it easier to get around — and may even help with back pain.
Exercises that seniors can use to target their core include planks, bridge lifts, leg lifts, seated side bends and the Superman. You should also try to engage your core in other scenarios, such as sitting up straight or walking around the neighborhood.
Even if you’re wheelchair-bound, you can still work on improving your activity levels. Numerous strength-training exercises — using a resistance band, small weights or even your own body weight — can be done while seated. Many flexibility exercises can be modified for a seated individual, including stretches, yoga and Tai Chi. Even certain forms of cardiovascular activity, such as aerobics, can be adapted for those in a chair.
Of course, you need to make sure you’re taking care of your body during and after your exercise, especially as you age. Compression socks with graduated compression improve circulation and provide extra padding for your foot as you stay active. Therapeutic shoes with Velcro closures give your feet the proper support they need, plus they’re easy to take on and off. Elevating your legs using a leg rest after being on your feet awhile can take the pressure off your veins and discourage the blood from pooling there.
I’ll be back again next Sunday with Part Two of this interesting and informative guest post.
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Links you might be interested in:
- Roger’s other blog, As I Come Singing
- Roger’s website, RogerBruner.com
- Roger’s free Christian lead sheets
- Roger’s books on Amazon