Eat less and exercise more sounds so easy when you are on the way to shed few pounds. But, unfortunately, if are experiencing a physical disability, you might find yourself caught in between limited mobility and restricted physical activity, accompanied by weight gain. It is harder to exercise when you gain more weight and the more weight you gain the more inactive you become. It does seem frustrating and discouraging when this cycle gets repeated. Read on to know more about weight loss exercises for physically challenged and old-aged Senior Citizens with limited mobility.
Weight Loss Exercises for Physically Challenged And Old Aged Senior Citizens, And Limited Mobility:
Step 1: Form a plan
So how do you think exactly you overcome this kind of situation? The good news is that even though your physical activity is restricted, there is ‘n’ number of ways to lose weight. To start it off, first, you need to frame a plan and then see how you execute them. Ensure you concentrate on the things you can do rather than the things you are not. With this mindset, you will be able to lose weight.
It is best to work around your disability. In case if you have a problem with your legs, work on your upper body and vice versa. Aim to perform for 30 minutes taking few short breaks and repeat the cycle 4-5 times per week to see results.
Step 2: Approval from your Health care personnel
Secondly, before starting any diet or exercise, talk to your Nutritionist or Physician once, if you are experiencing any health issues. Take up a medical test just to ensure you are ready to start off the regimen. Take small manageable steps that are specific and attainable as small changes add up to bring rewards later. Read – Weight loss diet plan for elderly.
Step 3: Check your diet
Concentrating on a diet especially cutting down on high-calorie foods should be your main motto. Cut down on fried snacks, refined and processed foods. Focus on consuming whole grains, fruits, vegetables, and lean proteins. Keep yourself hydrated always. Diet and weight loss exercise for physically challenged and old-aged Senior Citizens with limited mobility, will help in getting back on your health track. read – Diet after menopause. And How to lose weight without exercise?
Step 4: Weight Loss Exercises for Physically Challenged And Old Aged Senior Citizens, And Limited Mobility
Rolling chair workout:
This particular workout needs to be done in an open space or finds an area without carpet. Use a chair with wheels or can be done on a wheelchair. Propel using arms, legs, or both around the area. Start with one minute and gradually increase to 5 minutes. You can put on some music of your choice to add fun to your workout.
Put on some music of your choice. Sit on a bed /chair/wheelchair. Slowly start waving your arms, wiggle your hips slightly, tap your feet, and make the figure of ‘8’ in your arms and legs and have fun.
This can be done using 2 small hula hoop rings. Put them around your wrist or hands and try to spin them in circles. In addition to this, if possible make a figure of ‘8’ with your hips. Swing your arms along. This will get your heart rate up and is fun too.
The tapping technique consists of stimulating the body’s energy meridian points by fingertips. It works just like acupressure/acupuncture treatment for body healing and replenishing. Do consult your therapist before you start them.
These are the best and gentle alternate workouts and can be performed anytime, anywhere. There are various laughing techniques and are great to experiment with. Like, smiling, giggling, laughing, humming laughter, yawning laughter, and so on. You can try these with different tempos and volumes. Ensure you survive doing for at least 30 seconds.
Seated / Sleeping knee rises:
This is a great way to strengthen hip muscles and apt for those who have control of their lower body. This can be done while seated. Raise one knee upwards until your foot is a few inches off the ground. Lower slowly and repeat the process and once you have completed one foot, repeat the same with the other foot. Repeat the process 10 times with few seconds break.
Sit to stand:
This particular workout is really good if you have a weakened lower body. Best suited for people who have some control over their lower body. Rest your bottom at the front edge of the seat with feet flat on the floor. Tilt the upper body slowly forward and attempt to push yourself up with your legs into a fully standing position. Gradually lower yourself back down into the seating position. This will help you to increase lower body stability and strength.
Seated triceps dips:
This will strengthen your triceps, chest, and front of your shoulder and suitable if you have good strength in your upper body. Sit on a chair or wheelchair and place your hands on the armrests of the chair. Ensure they are directly beneath your shoulders. Push yourself up until your arms are fully extended. Then, slowly lower yourself down until you are back to your seating position.
Seated back extension:
Best suited for those who are bound to a wheelchair. Sit on your wheelchair and bend over from the waist until your upper body is facing down towards the floor. From this position, gradually extend the head and back to bring yourself to an upright position. Repeat the cycle.
Kneel to stand:
Suitable for conditions where you have good control over your lower body. This exercise will strengthen the lower body and assist with balance, flexibility, and mobility. Start by kneeling on the floor. Bring one leg forward until you can place your foot flat on the floor. From this position, push up to a standing position later step down again with the same leg kneeling first. Repeat the same process with the other leg.
Sit and walk:
Ideal for people who needs to practice walking and as this strengthens the legs. Place 2 chairs spaced a few meters away facing each other. Sit in one of them and rest your bottom at the front edge of the seat with feet flat on the floor. Tilt the upper body slowly forward and attempt to push yourself up with your legs into a fully standing position. Gradually lower yourself back down into the seating position. Turn around and sit in the second chair and stand up again and walk back to the first chair.
So, these are the alternate workouts you can definitely try out. Weight loss exercises for physically challenged and old-aged Senior Citizens with limited mobility. Last but not the least, be patient and reward yourself along the weight loss way.
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RD, Payal Banka (Registered Dietitian)
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