Light exercise and daily activity are great for loved ones to maintain flexibility and strength. Specific seated exercises have immense health benefits and can be easily integrated into their daily schedule.
Exercises must be approved by a medical professional and supervised by a caregiver. To ensure safety, always give sufficient rest breaks, stay hydrated, stretch and modify exercises for injury.
Exercise can be social too. It is an opportunity to have fun and build connections with family and friends.
People with limited mobility can use the following seated exercises to improve mobility and overall health. To add more resistance, try using a plastic ball. Repeat each exercise 5-15 times. Rest for 1 minute and complete 3-5 sets.
From a seated position, lift and lower legs off the ground. For an easier option, try one leg at a time. Or to increase difficulty, hold in the air for five to ten seconds then lower.
Double Arm Raises
Start in a seated position. Extended both arms straight forward. Slowly raise to should level and back down. This movement targets upper body strength. A slower controlled pace will increase difficulty.
With both hands squeeze the ball between your fingers for 5 seconds and release. This helps with grip, arm and chest strength.
In a seated position, hold the ball close to your stomach and bend elbow to 90 degrees. Rotate your torso to the right and back, without moving your lower body. Repeat on the left side. This helps improve core strength, which is essential for balance.
Sitting to Standing
Loved ones often spend the majority of the day sitting. To improve mobility and balance, practice standing up and sitting back down frequently. This can be done as a repeated exercise or integrated into long periods of sitting.
Depending on ability, these can be done sitting or standing. Start with feet hip width apart and slowly lift and lower your heels off the ground to a comfortable height. Ensure proper footwear is worn and the ground is not slippery.
For more information on exercises and safe technique please refer to ‘The University of Georgia’ resource.