How to Exercise with Limited Mobility

Having limited mobility can feel frustrating and discouraging, especially if your movements are restricted due to an illness or injury. But even with limited mobility, there are still ways to enjoy the benefits of exercise and promote general wellness.

Why You Should Still Exercise with Limited Mobility

No matter your level of mobility, you should try to exercise and stay active. Exercise offers benefits that include relieving stress and anxiety and reducing depression.

When you exercise, you trigger your body to release feel-good hormones like endorphins. Endorphins help energize you and boost your mood.

Aside from the mental health benefits, exercise also has physical benefits, which might include:

• Increased bone density
• Better sleep
• Lower blood pressure
• Better cardiovascular health
• Increased blood flow
• Reduced pain

The positive physical effects of exercise can help alleviate pain in many people. Because of these many benefits, it’s worth learning how to exercise with limited mobility.

Exercises for Limited Upper Body Mobility

If you have limited upper body mobility, you can try activities like these:

• Walking
• Jogging
• Swimming
• Biking
• Using an elliptical machine

These exercises will help you get stronger as you keep your body moving.

Exercises for Limited Lower Body Mobility

If you have limited lower body mobility or are in a wheelchair, practice these upper body exercises:

• Chair aerobics
• Air punches (with or without weights)
• Swimming
• Weightlifting

Some upper-body weightlifting exercises try to include bicep curls, shoulder presses, and triceps extensions.

Finally, look into whether any gyms in your area offer wheelchair training machines. 

Starting Your Exercise Routine

When starting your new exercise routine while living with limited mobility, just remember to start small and slow, do a little every day, and expect a nonlinear journey. 

You will have ups and downs, and some days will feel easier than others. This is normal and okay! What matters is not giving up.