Staying active is one of the best things you can do for your body and mind as you age. But what if you're dealing with limited mobility, use a wheelchair, or even spend most of your time in bed? The good news is—there’s an exercise routine out there for everyone.
At Freedom Mobility Solutions, we believe that physical wellness is achievable at any stage of life and in any physical condition. Let’s take a look at some simple exercises you can do based on your current mobility level.
Staying Active When You’re On the Move
If you’re able to walk unassisted or with a cane, walker, or rollator, outdoor activity is a wonderful way to stay in shape while soaking in fresh air and sunshine.
Try This:
- Daily Walks: Start with 10–15 minutes a day and increase gradually. Walk your neighborhood, a park trail, or even a shopping mall.
- Gentle Yoga or Tai Chi: These low-impact activities promote flexibility, balance, and calm.
- Strength Training with Resistance Bands: Work your arms, legs, and core with bands that are easy to use and easy to store.
- Balance Exercises: Practice standing on one leg (with support nearby) or heel-to-toe walking.
Tip: Use a mobility aid like a rollator for support during longer walks—it helps with stability and even offers a place to sit when you need a break!
Want to ease stiff joints and improve mobility? This gentle yoga session was created specifically for older adults in their 50s, 60s, 70s, and beyond:
Chair-Friendly Exercises for Wheelchair Users
Being seated doesn’t mean you can’t stay strong. Seated exercises help with circulation, muscle tone, and cardiovascular health.
Try This:
- Seated Arm Raises: Use light weights or even water bottles to strengthen arms and shoulders.
- Wheelchair Pushes: Roll forward and backward in a safe area to get your heart rate up.
- Torso Twists: With hands clasped in front of you, gently twist from side to side to engage your core.
- Seated Marching: Lift your knees one at a time while sitting to work your legs and hips.
Tip: If you're unsure where to begin, talk to a physical therapist—they can build a routine around your unique needs.
Prefer to follow along? Check out this helpful video where Dom, Terry, and Gabriel demonstrate two targeted upper body exercises for wheelchair users:
Movement for Those Recovering or on Bed Rest
Even from bed, you can improve circulation, reduce stiffness, and prevent muscle loss. These movements can help you feel more energized and supported day-to-day.
Try This:
- Ankle Pumps and Circles: Point and flex your feet or draw circles in the air to keep blood flowing.
- Leg Slides: Gently slide one leg at a time out to the side and back.
- Arm Stretches: Raise your arms above your head and back down—or stretch side to side.
- Hand Squeezes: Use a stress ball or soft item to work on grip strength.
Tip: Consistency is key. Even just 5–10 minutes a few times a day can have a positive impact.
Prefer to follow along with a video? Try this versatile 10-minute workout for seniors that can be done in bed or on the floor:
Why It Matters
Exercise isn’t just about staying fit—it helps maintain independence, boosts mood, reduces fall risk, and supports heart and brain health. No matter your mobility level, a bit of movement each day can bring big results.
At Freedom Mobility Solutions, we’re here to support you with the right equipment, tools, and advice to help you live your most independent and active life. Whether it’s a wheelchair, walker, or lift chair, we’ll make sure you’re set up for success.
Need help getting started? Stop by one of our showrooms in Hanover or Ashburn to explore supportive equipment and talk to our team about how to stay mobile, comfortable, and safe.
Let’s keep moving—together.