As our loved ones grow old, they may become bound to a wheelchair. This does not mean that they should not exercise or perform physical activities. They need the exercise to be able to build muscle strength while at the same time getting to improve their cardiovascular functions. If you are not sure of what are the exercises that can be done while sitting, here are some that your loved ones can try.
Shoulder Retractions
This is a great workout for people who are just getting used to doing workouts while seated. Here, the individual holds their arms at 90 degrees with their palms curved downwards as if they are holding the handlebars of a motorcycle. In this position, the individual then pushes their hands as far back as possible. As you are doing this, avoid interlocking the elbows. You should ensure that you squeeze your elbows as well in order to get the most effective muscle workout. Repeat this several times.
Chest Squeeze
This workout requires the individual to sit up straight. Hold a ball between your hands, which should be positioned near your torso, and then squeeze as hard as you can. When you do this, the action should help contract your chest muscles, which are the target of this workout. Keep doing this while at the same time stretching your hands away from your chest until they can go no more. Slowly pull back your arms while maintaining pressure on the ball. Repeat this several times. If you don’t have a ball, you can do this workout while clasping your hands together.
Chest Press
For this workout, you will require a resistance band which you can wrap on the back of the wheelchair or even around your shoulders. Take each end of the band and stretch your hands to a 90-degree angle and then move your arms as far away from your body as they will go. Hold the band in position for a little while and then slowly pull back your arms. Repeat this action several times.
Captain’s Chair
For this workout, you will need to take hold of the front end of your seat. Bend your knees towards the chest while lifting your feet off the floor. While in this position, you should then squeeze your abs for a while before gently lowering your feet again. A point to note when doing this workout is that you should ensure that your wheelchair is locked in place to minimize any possibility that it may move forward or backward.
Safety First
It is important to ensure that your workouts are safe. You should check with your doctor before you engage in any workouts, especially if you have any joint problems. As noted, ensure that your wheelchair is in a safe place with the wheels locked in place.
Why Choose Lakeside At Mallard Landing?
Here at Lakeside At Mallard Landing, your loved ones will get to participate in a variety of communal activities with other residents. Our senior living community is served by a team of professionals with many years of experience.
