Even if your mobility isn’t quite what it used to be, keeping active is important. While you may not be able to run a marathon or even circle the track like you used to, these three exercises can help you maintain your muscle strength and improve your mobility.
Since you can do any of these from your favorite chair, it’s time to get started and take back your mobility!
Leg lifts are a simple way to work the core muscles of your thighs and calves. Start this exercise fully reclined with your legs propped up. One at a time, lift your leg just two inches off the recliner. You should feel a contraction in the top of your legs. Leave the leg raised at least five seconds and then set it back down. Repeat with the other leg. Try to do this exercise ten times on each side to build your quads and calves.
One of the first mobility issues people encounter is difficulty standing. While your leg muscles are constantly in use, arm muscles are often neglected. Arm strengtheners help those with mobility issues by increasing strength without the weights. Start this exercise by sitting with your feet on the ground and your back straight. Place both hands on the armrests and apply pressure, as if you were going to stand up. Hold this position for ten seconds. You may lift yourself slightly off the chair but you should be in contact the entire exercise. Repeat this exercise five times throughout the day.
The epicenter of your body is your core. The abdominal muscles aid in movement by providing strength to your body’s midsection. While getting on the floor for some crunches may be out of the question, you can activate and work your abs from a recliner. Recline the chair fully with your legs up and slowly pick your upper body off the chair until you feel pressure from the muscles in your stomach. This may require only your head and shoulders to leave the chair or your entire back. Don’t push too hard. Hold for two seconds and then slowly settle back into the chair. Repeat this exercise 20 times for one set. Try to complete three sets each day.
Maintaining regular activity is important for your body, even if you can’t get to a gym. These three exercises target the main muscle groups of your body for enhanced mobility and continued strength.
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