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As you continue to age during retirement, it becomes more important to incorporate habits of health and wellness into your daily life. And with aging also comes a change in circumstances, which can sometimes lead to a limited amount of mobility.
Seniors dealing with an injury, disability or other illnesses can still work toward the best version of themselves by making exercise a priority. By doing so, you can reap the rewards of many key health benefits, such as:
- An increase in energy
- A boost in your overall mood
- An overall sharper memory
- An increase in relaxation and better sleep
Given the range of health levels that seniors may find themselves at, there is no single, correct way to exercise. With that in mind, we’ve come up with many easy ways for retirees with limited mobility to workout and boost their health and wellness.
1. Cardiovascular Exercises
Cardio is a great way to exercise and increase your heart rate. Even if you’re challenged with limited mobility, there are still plenty of ways to incorporate cardio into your exercise routine. Examples of these types of activities include:
- Taking a walk around your neighborhood
- Cycling on a bicycle or stationary exercise bike
- Taking a low-intensity class such as water aerobics
Do you utilize a wheelchair? You can still get your cardio in by using an arm bike, practicing Zumba and more!
2. Scaled Strength Training
A common misconception with strength training is that it’s too dangerous for seniors to take on. On the contrary, this type of exercise can actually help build up muscle in various parts of your body, improve your overall balance, and prevent accidents like slips and falls.
When seniors scale their strength training and tailor it to their personal circumstances and goals, it can be very beneficial. If you have limited mobility, there are still many ways to reap the benefits of strength training, such as through:
- Using a resistance band to strengthen various muscles in your legs
- Weight training while sitting in a chair with light dumbbells
- Engaging in low-intensity core exercises like sit-ups
Have a lower body injury? Focus on upper body muscles such as your biceps or shoulders. Similarly, those with injuries related to the top half of their bodies can also concentrate on muscles like abdominals or those of the legs.
3. Flexibility Exercises
There are many reasons to place an emphasis on flexibility exercises. Doing so can help in ways such as preventing injury, increasing your range of motion, and combatting soreness. Ways that seniors, even those with a limited amount of mobility, can make flexibility exercises a priority include:
- Participating in a beginner’s yoga class
- Increasing joint mobility with an occasional massage
- Taking time to stretch muscles once a day
Making sure that you’re incorporating each of these flexibility activities into your daily or weekly schedule is a simple way to stay safe while you workout. Other ways to stay safe include drinking plenty of water and wearing loose clothing during strenuous activity.
4. Mental Health Exercises
Exercises that are often overlooked are those relating to mental health. As seniors age, mental health continues to be as important as physical health. This is why seniors should take time out of their day to focus on beneficial mental activities. There are many easy ways to do this, such as:
- Meditating once a day for twenty minutes
- Writing down positive affirmations, such as in a letter to a friend
- Getting the recommended amount of sleep each night
Mental exercises can be performed by anyone, limited mobility or not. Taking time out of your day to focus on your mental wellbeing will recharge you and help motivate you to start and end each day on a positive note.
Seniors Can Achieve Personal Wellness at First Community Village
Here at First Community Village, we know that no matter what life has thrown at you, there are always ways to make nourishing choices. As a premier senior living community, we’re dedicated to helping our residents make healthy choices, within our Health Center and beyond.
Cardio, strength training, flexibility, and mental exercises are all important to incorporate into your daily schedule, even if you’re facing limited mobility. We hope this list has given you some ideas for staying active in retirement. For additional exercise suggestions, contact our team today because we would love to help you get the most out of your golden years!