Physical exercise offers numerous benefits to health, including improving mood, reducing stress and anxiety, enhancing self-esteem, and overall happiness. In fact, physical activity can stimulate the release of endorphins, similar to antidepressants, making it highly effective in treating mild to moderate depression. However, for people with limited mobility, especially those with lower body impairments, traditional exercise methods may not be suitable. Nevertheless, this does not mean they should forgo physical activity. With the right approach, individuals with disabilities can still improve their health and happiness through exercise, even in the face of physical limitations.

Here are exercise options for people with limited mobility:

1. Aquatic Exercise

Activities like swimming, water aerobics, and aqua jogging are ideal for individuals with limited mobility. When the water is chest-deep, about 80% of the body's weight is supported by water, allowing for jogging in water without experiencing pain or joint stress. Before heading to the pool, check for accessibility features such as ramps, hydraulic lift chairs, or aquatic wheelchairs for ease of access.

2. Chair Exercises

Chair exercises are a way for individuals using wheelchairs or other mobility aids to stay active. Examples include seated aerobic exercises involving a series of seated repetitive movements to exercise the cardiovascular system and improve flexibility.

3. Shoulder Presses

This exercise targets the shoulders, triceps, and deltoid muscles by raising both arms overhead and bringing them together at the top, helping to strengthen the upper body muscles.

4. Yoga

Stretching exercises and yoga practice should be done at least three days a week. These activities can improve range of motion, prevent injuries, alleviate pain, and stiffness. Particularly for individuals with limited mobility, these exercises help prevent muscle atrophy.

5. Strength Training

Strength training, using weights or resistance, can enhance bone and muscle mass, improve balance, and prevent falls, helping individuals maintain physical function despite limited mobility. For those with restricted lower body movement, focusing on upper body exercises can strengthen arm muscles and stability.

Even during rehabilitation phases, such as recovering from a shoulder injury, individuals can gradually restore body function through specially designed strength training programs targeting leg and core muscle groups.

6. Leg Raises

This exercise targets the hip flexors, core muscles, and quadriceps by lifting the legs to almost parallel to the hips, maintaining a 90-degree angle, helping to strengthen lower body muscles.

How to Stay Safe During Exercise?

Before starting any exercise regimen, it's best to consult your healthcare provider to understand what to avoid, what types of activities to engage in, how medications interact with your exercise, and how often you should exercise.

Staying hydrated is also crucial, and wearing comfortable clothing and supportive shoes can help keep you safe.

Additionally, avoid exercises involving injured body parts, start slowly if exercising after an injury, and listen to your body – if you feel pain, stop exercising.

Also, be mindful of signs such as nausea, dizziness, chest pain, shortness of breath, irregular heartbeat, and discomfort, which indicate you should stop exercising and rest to maintain your safety.

In conclusion, limited mobility does not have to be a barrier to staying active. By finding suitable exercise options, setting realistic goals, and seeking support, individuals with disabilities can enjoy the physical and mental health benefits of regular exercise.