Exercises to keep you active
If you struggle with mobility then naturally your muscles become weaker because of the lack of exercise they receive. So how can we keep ourselves active?
Exercise not only has physical benefits, it also has a positive impact on your mental health and can relieve stress and anxiety. Did you know there are some simple exercises you can do from the comfort of your chair?
Here at Fenetic Wellbeing, we’ve put together our list of some of the best exercises out there, to help you to keep the strength in your muscles. Whether you have very limited mobility and need to exercise from your wheelchair, or you have some mobility and can stand, there’s bound to be something for you. Here’s our list of some of the best exercises for you to try from home:
1- Sit and Stand
One of the more simple exercises but has great benefits for your joints. The method is simple. Start at the edge of your seat and push yourself forward slightly to lift yourself up from your seat into a fully standing position. Then gently lower yourself back down to your original position and repeat.
If you need help completing the exercise, somebody else can offer you support from the front, or you can use a walking aid to offer you support.
2 - Pedal Exercisers
Pedal Exercisers are great if you’re looking to improve your strength and fitness from your chair. The pedals are adjustable and work in a similar manner to a bike. They can also provide you with useful information like time elapsed, calories burned and your current RPM.
3 - Sit and Walk
Exactly as it says on the tin, the sit and walk is designed to improve the strength in your muscles and give you more confidence when it comes to walking. All you need is two chairs, take a sit in one of them and perform the sit and stand exercise we took you through earlier. Then simply walk over to the next chair, sit down and repeat.
This can be done with a partner if required, or you can use crutches or a walking aid for additional support.
4 - Knee Raises
Knee raises can be done from a seated position and is a great way to provide strength to your hip flexors making walking an easier task.
The task is simple, you just lift one knee off the ground so your foot is several inches off the ground, lower it slowly and repeat. Once you’ve completed a set with one knee, repeat the same process with the other knee.
5 - Back extensions
This can be done from your chair or wheelchair and is designed for those who can’t get down to the floor. Bend your back down from the waist so you’re facing the floor, slowly extend your head and lift yourself back up. Slowly repeat the movement.
If you struggle to lift yourself back up from the lowered position, you can use your thighs to help push yourself back up.
6 - Arm Circles
All you need to do is take a seated position and sit with your back straight, with your legs bent slightly and feet planted to the floor. Touch your shoulders with your fingers and start to roll your arms, making sure to keep the rest of your body still. If you can, try and do around 40 arm circles per set.
7 - Seated Shoulder Press
For this exercise, you’ll need to have a fair amount of mobility in your arms and shoulders, as well as access to some light weights. You simply take a weight in each hand and sit upright. Hold the weights either side of your body with your arms in an L shape and slowly straighten your arms and bring them to the middle above your head, back down into the L shape and repeat. You need to ensure your palms are facing forwards to feel the full benefit. If you find it too difficult then maybe try a lower weight or look into using resistance bands as an alternative method.
8 - Leg press with a resistance band
This is a great way to exercise your legs and strengthen your thigh muscles and glutes. Providing you have control over your lower body this exercise would be perfect for you.
Get into a seated position and loop one end of the resistance band under one foot. Hold the other end in both of your hands and create some tension in the band so it pulls your leg into a bent position. Maintain this tension and push your foot towards the floor. Then slowly allow the band to push your leg back into a bent position and repeat.
Why should I keep fit from my chair?
Keeping fit and healthy is an incredibly important part of our lives and it’s easy to do from our chairs. It’s a great way to provide strength to the muscles that may not ordinarily get much exposure and opportunity to strengthen. Not only this, it also has a positive impact on our mental health.
These are some of the best exercises that you can do directly from the comfort of your chair. If you struggle with mobility, this doesn’t mean that you can’t keep active. Fitness doesn’t have to be running or going to the gym, as you can see, there are some great exercises you can do regardless of your mobility capabilities.
If you’re in need of anymore advice on getting yourself active then feel free to get in touch with us via our live chat. A member of our team will be more than happy to give you all the hints and tips that you need.