Limited Mobility Does Not Mean No Physical Activity Disabled Seniors Get Moving

Limited Mobility does not Mean no Physical Activity – Disabled Seniors get Moving

The Top 9 Tips before Starting an Exercise Program

Fitness experts have this advice for disabled senior citizens who think that exercise is out for them – just get moving. The benefits of regular physical activity have been proven time and again in study after study. Being active on a regular basis cuts the risk of nearly every single age-related disease, improves your circulation, brightens your outlook on live and helps you feel and look younger.

For seniors diagnosed with particular disabilities, though, the benefits of regular exercise can be even more important. Those with arthritis and other joint-related diseases, for instance, were once told to take it easy and don’t move those joints too much. Doctors now realize that immobilizing those painful joints just leads to more stiffness and joint pain. Instead, they now recommend moderate, regular exercise to increase mobility, range of motion and flexibility and decrease pain. For diabetics, regular physical activity can reduce the effects of diabetic neuropathy by keeping blood circulating and increasing the flow of nutrients to the extremities. In fact, there’s no one who doesn’t benefit from regular, moderate to strenuous physical activity, according to experts.

If it’s been a while since you’ve been mobile, the experts have some tips on getting active again with safety and fun in mind.

Find out what activities and exercises are safe for you. Talk to your doctor or a physical therapist about exercise routines that take your limited mobility into account.

Exercise with a friend. Besides having a backup buddy along, you’ll find it’s more fun and easier to stick to a commitment to exercise when you make plans to do things with a friend.

Think outside the box when you think of ‘exercise’. Anything that gets you moving and keeps you moving for 10 to 30 minutes is a good thing. Stretching, swimming, walking, dancing – they all count as exercise.

Thirty minutes is your goal, but if that’s too much at once shoot for two fifteen minute periods, or three ten minute ones. Take the time to stretch and relax muscles before trying anything strenuous so that you don’t injure yourself.

Take it slow at first and build up gradually. Start with 25% of what you think you can do and increase time and/or repetitions no more than 10% a week.

Mary Ann Wilson, host of the nationally syndicated PBS program “Sit and Be Fit� suggests starting with deep breathing and moving to stretches that use a towel to help pace and measure yourself. To strengthen upper back, for example, she suggests the following stretch: Sitting in a chair, hold arms out at hip level, holding a towel taut between your hands. Keeping the towel taut, turn as far to the right as you can. Return to center. Turn to the left in the same manner. Return to the center. Still holding the towel taut, bend your elbows and bring towel to your chest. Now straighten arms directly in front of you at shoulder level and repeat stretches to the left and right.

Posture is important. One of the key benefits of exercising is improvement to your posture – and practicing good posture is an exercise in itself. Work on tightening abdominal muscles and keeping shoulders and hips in line to strengthen your spine and back muscles.

Check with your health insurance provider and Medicare about the possibility of specialized exercise equipment. More and more HMOs and insurance providers are recognizing the importance of exercise in staying healthy and in preventing some of the most common complications of chronic disability. Exercise balls, bounce chairs and other specialized training equipment may help a disabled senior become active and fit again.

Join an exercise group or class. Social activity is nearly as good for you as the exercise you’ll get. Check with your local senior center or rehabilitation center for classes that might be available to interest you.

Don’t let conditions that limit your mobility rule your life. Taking the initiative to get active and stay active will pay off in increased mobility, better circulation and a healthier outlook on life – just what you need to help you feel fit and young.