Workouts for people with limited mobility

Always consult with a healthcare professional before beginning any new exercise routine, especially if you have specific medical conditions or concerns. These exercises can be adapted to your abilities and performed seated or using supportive equipment as needed.

20 examples of exercises for individuals with limited mobility, along with step-by-step directions:

1. Seated Marching: 

·       Sit in a sturdy chair with your feet flat on the floor.

·       Lift one knee at a time towards your chest, alternating like you're marching in place.

·       Repeat for 1-2 minutes.

2. Seated Leg Lifts: 

·       Sit in a chair with your back straight and feet flat on the floor.

·       Lift one leg out straight in front of you, a few inches off the ground.

·       Lower it back down and repeat on the other side.

·       Do 10-15 repetitions on each leg.

3. Chair Yoga Seated Forward Bend: 

·       Sit on the edge of a chair with your feet flat on the floor.

·       Inhale, lengthen your spine, then exhale and slowly fold forward from your hips.

·       Allow your arms to hang towards the floor.

·       Hold for 20-30 seconds, then slowly sit back up.

4. Arm Circles: 

·       Sit or stand with your back straight and arms extended at shoulder height.

·       Make small circles with your arms, gradually increasing the size.

·       After 20-30 seconds, change direction and do another 20-30 seconds.

5. Seated Bicycle Crunches: 

·       Sit in a chair with your hands behind your head.

·       Lift one knee towards your chest while twisting your torso to bring your opposite elbow towards the knee.

·       Alternate sides in a cycling motion, doing 15-20 reps on each side.

6. Shoulder Shrugs: 

·       Sit or stand with your back straight.

·       Lift both shoulders towards your ears and hold for a few seconds.

·       Relax and repeat for 10-15 repetitions.

7. Seated Twist: 

·       Sit in a chair with your feet flat on the floor.

·       Place your right hand on your left knee and gently twist your upper body to the left.

·       Hold for 15-20 seconds, then switch sides.

8. Chair Squats: 

·       Sit in a chair with your feet hip-width apart.

·       Stand up from the chair, then slowly sit back down.

·       Repeat for 10-15 repetitions.

9. Wall Push-Ups: 

·       Stand facing a wall at arm's length.

·       Place your hands on the wall at shoulder height.

·       Lean forward and push yourself back to the starting position.

·       Do 10-15 repetitions.

10. Seated Row with Resistance Band:- Sit in a chair with a resistance band looped around your feet.- Hold the band with your arms extended.- Pull your elbows back, squeezing your shoulder blades together.- Do 10-15 repetitions.

11. Heel and Toe Raises:- Sit in a chair with your feet flat on the floor.- Lift your heels off the ground and then lower them.- Lift your toes off the ground and then lower them.- Do 10-15 repetitions of each movement.

12. Water Walking:- If you have access to a pool, stand in chest-deep water.- Walk forward, lifting your knees as high as comfortable with each step.- Walk for 5-10 minutes.

13. Chair Leg Extensions:- Sit in a chair with your back straight and feet flat on the floor.- Extend one leg straight out in front of you, then lower it back down.- Repeat for 10-15 repetitions on each leg.

14. Seated Side Leg Lifts:- Sit in a chair with your back straight.- Lift one leg out to the side, keeping it straight.- Lower it back down and repeat on the other side.- Do 10-15 repetitions on each side.

15. Wrist Flex and Extend:- Sit or stand with your arms extended in front of you.- Flex your wrists by pulling your fingers towards your body, then extend them by pushing your fingers away.- Repeat for 15-20 repetitions.

16. Ankle Circles:- Sit in a chair with your feet flat on the floor.- Lift one foot off the ground and make circles with your ankle.- Do 10-15 circles in one direction, then switch directions.

17. Seated Chest Opener:- Sit tall in a chair with your hands clasped behind your back.- Gently lift your arms behind you, opening your chest.- Hold for 20-30 seconds while taking deep breaths.

18. Neck Stretches:- Sit or stand with your back straight.- Gently tilt your head to the side, bringing your ear towards your shoulder.- Hold for 15-20 seconds on each side.

19. Seated Calf Raises:- Sit in a chair with your feet flat on the floor.- Lift your heels off the ground, flexing your calves, then lower them.- Do 10-15 repetitions.

20. Deep Breathing Exercise:- Sit comfortably with your back straight.- Inhale deeply through your nose, expanding your belly.- Exhale slowly through your mouth.- Repeat this deep breathing pattern for 3-5 minutes.

Remember to perform these exercises within your comfort level and gradually increase repetitions or intensity as you feel more capable. If you're unsure about any exercise, or if you have specific health concerns, consult with a healthcare professional or physical therapist before starting a new workout routine.