Keyword(s): limited mobility
When you have limited mobility, everyday movements can be a struggle.
Even simply standing, sitting or walking can be uncomfortable or painful. This is commonly associated with old age, but it doesn't just apply to the elderly. It's also often the case for those who are morbidly obese or a disability.
Thankfully, there are ways to make it easier. You can increase your mobility and range of motion by completing some simple exercises.
You don't need a personal trainer to tell you what to do. In this article, we'll give you 10 exercises you can perform at home on your own.
Expand Your Limited Mobility with these Exercises
Create some easy workouts at home with these 10 exercises.
1. Seated Leg Extensions
If you struggle to stand or walk, this exercise is a good way to get some blood pumping through your legs.
Start by sitting upright in a chair with your feet flat on the floor. Then, extend one leg out in front of you while keeping your foot flexed. As you do so, you should feel a squeeze in your quad muscle.
Hold it there for two seconds before slowly bringing it back down to the floor. Repeat the same thing with the other leg, completing up to 20 reps on each side. To make it more difficult, you can add ankle weights.
2. Resistance Band Pull-Aparts
Resistance bands are great for strength training. If you have one at home, try this exercise.
Hold the resistance band out in front of you with both hands spaced shoulder-width apart. Before you start, the band should already have some tension. Don't let it hang loosely.
From there, pull the band apart by moving your hands laterally to your sides. Keep the movement slow and controlled. The band should stretch all the way across your chest.
Bring your hands back to the center, still keeping the tension in the band. Repeat this for 15 reps.
3. Seated Bicep Curls
This is one of the best seated exercises for obesity and limited mobility. All you need is a pair of dumbbells. If you don't have any, try using some full bottles of water.
Sit with your spine straight and your shoulder blades back, with a weight in each hand. With one arm, slowly curl the weight up towards your shoulder. Be careful not to swing the weight, relying on strength instead of momentum.
Slowly bring the weight back down and repeat with the other arm. Complete 10-15 reps on each side.
4. Tricep Dips
This exercise can be completed on the end of a chair, bed, or bench.
Sit on the edge, placing your hands at your sides. From there, put your feet out in front of you. You can start by placing them flat on the floor with your leg at a right angle or straighten them to make it more challenging.
Then, lower yourself down by bending your arms at the elbows. Try to keep your body close to the chair, bringing yourself below parallel if possible. Come back up in the same way, and complete 3 sets of 10-12 reps.
5. Calf Raises
For this exercise, you'll need to stand up straight.
Rest your hands on a wall, desk, or any sturdy object in front of you. Then, bring your body up onto your toes, lifting your heels off the floor. You should feel a contraction in your calf muscles.
Repeat this for up to 15 reps. If you want an extra challenge, try holding a dumbbell in each hand.
6. Hamstring Curls
You can do this exercise without even getting out of bed.
Lie face-down with your legs outstretched. Bend one leg, bringing the foot as close to your body as possible before slowly lowering it back down. To make it more difficult, add some ankle weights.
To get an extra stretch in your quads, try to reach around and hold the foot in place for a few seconds at the top. Repeat for 15 reps on each side.
7. Water Aerobics
If you're looking for a group activity to get involved in, water aerobics is a great choice.
Water supports your body weight alleviating your joints of any stress and making exercises easier to complete. If you feel pain or pressure in your hips, knees or ankles when doing other types of exercise, head to your local pool and enroll in a class.
You'll complete some simple resistance exercises with some light cardio, and have lots of fun at the same time!
8. Stationary Bike
The seated, stationary bike -- also known as the recumbent bike -- has a backrest that makes it a good choice for obese people.
Some obese people lack a strong abdominal core, which makes it difficult to sit on an upright stationary bike. Seated bikes are also less stressful on the lower spine, which is a common complaint for people carrying extra weight.
Incorporating both walking and riding the seated stationary bike is a good way to target different muscles in the lower body.
9. Seated Overhead Press
Sit on a chair with good posture, keeping your spine straight and eyes forward.
Hold light dumbbells (or water bottles) in both hands, and lift them up to sit on your shoulders. From there, push them both upwards until your arms are straight, Then, slowly lower them back down to a 90-degree angle before repeating the movement.
Complete 3 sets of 10-15 reps.
10. Seated Torso Rotation
The last movement on our list is one of the most essential chair exercises for morbidly obese people who struggle to turn and reach behind them.
Ideally, you should have a dumbbell, but you can use any object you have to hand.
Hold it in front of your chest while sitting on a chair. From there, twist your body to one side, keeping your abs contracted and your spine straight. Reach as far as you can without feeling any pain, before coming back to the center and doing the same on the other side.
Repeat for 12 reps on each side.
Live a Healthier, Happier Life
There are lots of other ways to improve your limited mobility.
First, you can try changing your diet to shed some excess weight. A weight loss clinic can guide you by giving you a bespoke diet plan to follow.
If that's not enough, surgery is also an option. Read our post on the benefits of weight loss surgery to see how it could help you.