Modify the Movements
This is the Way!
Hey Y'all Padawans (Star Wars reference)!
In light of my over-indulgence of nearly every Star Wars movie this weekend, I thought it'd touch on a topic a client recently asked me: How do I exercise while living with a physical disability and limited mobility?
Despite the lack of representation on TV and social media, staying active while living with physical limitations is absolutely possible! And regardless of injury, disability, or health conditions, exercise boosts your mood, relieves stress, and improves overall health and wellbeing.
Exercise and movement in general releases those feel-good endorphins, which we love and need! So even if traditional workouts aren't an option for you, modified exercises can still provide serious benefits.
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Types of Exercises for Limited Mobility
Cardiovascular Exercise 🚶
AKA. raising your heart rate. This improves and enhances endurance. Some options include swimming, water aerobics, cycling, or seated exercises. Water-based activities are especially helpful if you're suffering with joint pain or mobility limitations.
Strength Training💪
Consistently using resistance bands, weights, and/or bodyweight exercises builds muscle and bone strength. If you have limited mobility in one area (lower extremities) you can focus on strengthening other parts of the body (upper extremities, core etc.)
Flexibility Exercises👌
Stretching and activities like yoga and tai chi can improve range of motion, reduce stiffness and even prevent injury. The best part is that these exercises can be modified to a seated position in order to accommodate different physical and mobility levels.
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Getting Started
Before beginning an exercise routine, discuss with a healthcare provider to establish what exercises and activities are the safest and most effective for you and your situation.
Find out how much exercise is needed and movements you should avoid altogether. Also question them on the timing of your medications and if any should be adjusted to not interfere with your workouts.
1. Routine
Start slowly and increase the activity gradually. Choose activities you bring you joy and be sure to set realistic goals. Write down your goals and track your progress. This will help build consistency and keep you motivated!
2. Stay Safe
Pay attention to the signals your body gives you. Stop exercising if you experience pain, dizziness, nausea, or shortness of breath. Warm up before workouts, cool down afterwards, stay hydrated, and wear your favorite workout-appropriate merch. If you're injured, focus on unaffected areas while you're recovering.
Barriers & Overcoming Them
- Self-Consciousness❌
If exercising in public feels intimidating to you then try working out at home or in smaller group settings. Some experienced personal trainers such as myself specialize in therapeutic and corrective exercise training and offer private sessions.
- Fear of Injury❌
If you stick to low-impact exercises like chair workouts, walking, or water activities you will reduce the risk of injury. Again, make sure to warm up properly and practice good form.
- Lack of Motivation❌
This can be tricky, but try enlisting friends or family for support, or find a workout partner. There are several groups floating around on social media that may fit your niche. And set those short-term goals so you can hold yourself accountable and keep the enthusiasm going!
- Boredom❌
Well, this can be one of the hardest barriers to overcome. Switch up your routines with different exercises and/or explore other environments, like at a quiet park as opposed to the gym or your home. If you have access to activity-based video games like on the Wii or VR (virtual reality) that could shake the boredom loose as well.
Adapting Exercise to Specific Needs
Exercising with an Injury or Disability
The Center for Disease Control recommends getting at least 150 minutes (for example, 30 minutes 5 days a week) of moderate-intensity aerobic physical activity a week. And at least 2 days a week of muscle- strengthening activities that include all major muscle groups.
If these goals aren’t feasible, focus on staying as active as possible.
For upper-body injuries, lower-body exercises like walking or cycling may still be options. Strength training can be adapted using resistance bands or machines.
Chair and Wheelchair Exercises
Chair exercises are ideal for those with lower-body limitations. I suggest:
Chair aerobics to elevate heart rate.
Resistance band exercises for strength.
Stretching to maintain flexibility.
Water-based therapy for mobility and endurance.
Adaptive sports such as wheelchair basketball or rowing.
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Obesity or Diabetes
✅ Start Slow – Gentle exercises like chair exercises, seated marches, or light resistance bands.
✅ Prioritize Safety – Consult a doctor or physical therapist before beginning.
✅ Low-Impact Movement – Swimming, water aerobics, or cycling (if possible) to reduce joint strain.
✅ Blood Sugar Management – Check levels before and after exercise to prevent spikes or drops.
✅ Strength & Flexibility – Resistance bands, light weights, or stretching to improve mobility.
✅ Daily Activity – Even small movements, like arm raises or standing up from a chair multiple times, count!
✅ Stay Hydrated & Eat Balanced – Support blood sugar control and recovery.
Consistency is key!
Start small, listen to your body, and gradually build up.
So, there you have it!
Living with physical limitations doesn't mean exercise is out of your reach, ok? With modifications and consistency, your physical endurance can improve, your confidence will get a well-deserved boost, and your health and quality of life can be enhanced!
This is achievable. And this, Is The Way! 👍👍👍
EM
REFERENCES:
CDC: Exercise Recommendations. https://www.cdc.gov/physical-activity-basics/guidelines/index.html
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