If you ever see or hear the phrase, “fitness is for all”, you might question it, especially if you, or someone you care about, finds exercising difficult. This could be down to a physical disability, an injury that has temporarily restricted one’s movement, or something which we will all have to face at some point in our lives, and that is our senior years when our bodies are not as mobile or nimble as they were in years long since passed.
However, with only a few exceptions, everyone, including those in the groups we have just mentioned, should be able to take part in some form of exercise. Ok, we might not be talking here about extreme sports or workouts that require extraordinary strength or lightning fast speeds, but nevertheless, several exercise and fitness workouts exist that are suitable for those with reduced mobility. Here are some of them.
Workouts In Water
Your local swimming pool or the sea, if you happen to be lucky enough to live near the beach, is an ideal place for those with reduced mobility to exercise. The fact that water’s buoyancy helps to support your body weight means that your joints and muscles are under less stress and are not put under as much strain as they would when exercising on hard surfaces.
Water aerobics is an ideal way to give yourself some exercise, and if the water is heated, it provides even more benefits. Even by simply walking in the water, you are helping to strengthen your muscles and joints due to water being twelve times more resistant than air.
Seated Twists
All you need for this is a comfortable but solid chair, like a dining chair. It is a great exercise for strengthening your diaphragm and giving your upper body a workout. Sitting with your legs shoulder-width apart, twist to the left and take yourself as far around as you possibly can. Return to facing forward, and then twist to the right as far as you can. To give yourself additional resistance, hold something reasonably heavy (medicine ball, large book) in front of you whilst you exercise.
Leg Stretches
Sitting on the same chair, but this time it is your legs you are going to be exercising. With your toes and the balls of your feet touching the floor, lift your left leg, straighten it, stretch it as far as you can away from you, turn your toes towards you and hold that position for a second or two. Finish by returning your leg to its original position. Repeat this ten to fifteen times for each leg.
Chest Stretches
Again, you sit on the chair, but this time move your arms out to the side so that they are both level with your shoulders. With both palms facing outwards, stretch your arms backwards and behind you as far as you can. Hold for fifteen seconds. Return your arms to their original position, and then repeat the chest stretch up to five times.
Chair Boxing
This is fun! Sitting on the chair, clench your fist and then punch the air. Alternate which hand you are punching with, and try to move your fist as fast as you can. Keep punching for up to 30 seconds. You can vary this by punching upwards as well as outwards. This workout benefits your cardiovascular system and is a great way to get rid of stress…especially if you imagine what you are punching is someone who has annoyed you.