Exercise Ideas for the Elderly With Limited Mobility

A stationary bike is good cardiovascular exercise.

It is estimated that the American population will include more than 70 million adults over age 65 by 2030, with the most rapid growth in the over-85 category. Older adults often face multiple medical problems that may limit their mobility. It is more important than ever to stay active and healthy, to make those golden years truly golden.

Exercise Guidelines

The American College of Sports Medicine revised the activity guidelines for older adults in 2009. The new guidelines recommend 150 minutes of exercise per week, broken into at least 10-minute sessions. This guideline is different than the recommended 30 minutes, five days a week, and places less focus on the higher intensity aerobic exercises. Endurance, strength training, balance and flexibility are all considered critical to maintaining health in the older years.

Endurance Training

Endurance or cardiovascular exercise is any exercise that increases your heart rate and maintains it during activity. For those with limited mobility, a stationary bike or pedal exerciser, which can be used on the floor to work out the legs or on a tabletop to work out the arms, is an effective means for increasing your heart rate and gaining cardiovascular benefits.

Strength Training

Dumbbells can be used for upper body strengthening.

You can do strengthening exercises for the upper body while seated using hand-held dumbbells or soup cans. Lower body strengthening exercises can be completed with adjustable ankle weights; you can make your own with large tube socks and bags of beans. Do strengthening exercises while standing, sitting or lying down, depending on your activity tolerance.

Balance Training

Balance exercises are more challenging for those with limited mobility, and should be done with help from a physical therapist or family member trained in how to protect the patient from falls and injuries. Depending on how mobile you are, do balance exercises to improve seated or standing balance.

Flexibility

Flexibility exercises or stretching can be done for the upper body, lower body and your trunk. You can do them while lying on the bed, but a family member may need to help. A physical therapist can devise an appropriate program and educate your family or caregiver on how to assist you.

Additional Information

Talk to your doctor before starting an exercise program. Learn to monitor your heart rate and blood pressure to ensure you are tolerating exercise well. Call your physician if you experience sudden sharp pains, chest pain, severe shortness of breath or dizziness.

References

• Aging Well: Exercise Recommendations for Older Adults
• ACE Personal Trainer Manual Third Edition; American Council on Exercise; 2003