1. Seated Exercises
Seated Marching: Sit comfortably in a chair with your feet flat on the floor. Lift one foot off the ground and march in place for 30 seconds. Repeat with the other foot.,Seated Leg Extension: Sit upright and extend one leg out in front of you. Hold for a few seconds and then lower it back down. Repeat with the other leg.,Seated Arm Circles: Extend your arms out to the sides and make small circles with your hands. Gradually increase the size of the circles.,Seated Shoulder Shrug: Lift your shoulders up towards your ears, hold for a few seconds, and then relax them back down.,Seated Twist: Sit upright and gently twist your torso to one side, holding for a few seconds. Repeat on the other side.
2. Water Exercises
Water Walking: Stand in waist-deep water and walk forward, lifting your knees high with each step. Use your arms to help maintain balance.,Water Arm Curls: Hold a water dumbbell in each hand and slowly curl your arms towards your shoulders. Repeat for a set of 10-15 repetitions.,Water Leg Lifts: Stand near the edge of the pool and hold onto the edge for support. Lift one leg out to the side, keeping it straight. Lower it back down and repeat with the other leg.,Water Cycling: Sit on a water float with your legs in the water. Pedal your legs as if you're riding a bicycle.,Water Shoulder Press: Hold a water dumbbell in each hand and lift your arms out to the sides, then press them overhead. Lower them back down and repeat.
3. Chair Yoga
Seated Cat-Cow: Sit upright in a chair and place your hands on your knees. Inhale, arch your back, and look up. Exhale, round your spine, and tuck your chin to your chest.,Seated Forward Bend: Sit at the edge of a chair and extend your legs out in front of you. Bend forward from your hips and reach towards your toes.,Seated Spinal Twist: Sit sideways in a chair with your feet flat on the floor. Place one hand on the opposite knee and twist your torso towards the back of the chair. Repeat on the other side.,Seated Neck Stretch: Sit upright and slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds and repeat on the other side.,Seated Half Moon: Sit upright in a chair and raise one arm overhead. Lean towards the opposite side and hold for a few seconds. Repeat on the other side.
Conclusion
These exercise routines are specifically designed for people with limited mobility, allowing them to stay active and improve their overall fitness. Remember to always listen to your body and modify the exercises as needed. Stay consistent with your workouts and gradually increase the intensity as you become stronger. Don't let limited mobility hold you back from staying active and maintaining a healthy lifestyle.
