5 Activities for Seniors With Limited Mobility

About Miles McGuinness

Miles McGuinness is a copywriter at Brookdale. Originally from Ohio, he graduated from The Ohio State University with a double major in English and marketing. Prior to Brookdale, he worked in digital marketing for a major cleanup and restoration company. When he’s not reading or writing, he enjoys watching movies, trying new restaurants, traveling, and cheering on Cleveland sports.

three older adults participating in chair exercises

Staying active is an important part of staying healthy regardless of your age. While not all of us are professional athletes, that doesn’t mean we can’t stay moving. In fact, there are plenty of ways to get your heart pumping , no matter how much you can move. Ready to give them a try? Here are 5 activities for seniors with limited mobility–grab some water and let’s get started!

1. Water Exercises

Exercising in water puts less pressure on your joints, making movements smoother and minimizing jerky actions. Additionally, water exercises are low-impact, making them particularly ideal for people with arthritis, joint injuries, knee issues and more. In fact, the buoyancy of your body makes it less likely any existing injuries will be aggravated.

Depending on mobility level, specific water exercises to try might include:

Marching in place. Curl your hands into fists and bend your arms at the elbow, keeping them close to your body. Alternate raising each leg through the knee, making sure you stand tall and land first on the ball of your foot, then the heel. Be sure your opposite arm moves back and forth in rhythm with your opposite leg.
Arm raises. Begin with your arms straight at your sides, then slowly raise them. Keep your elbows locked and your arms straight, until they’re resting just beneath the surface of the pool.
Leg lifts. Hold on to the pool wall or stair railing with one hand, keeping feet shoulder-width apart and knees locked. Then, slowly swing one leg forward and backward, repeating 10 times. Turn around, use the other hand to grab the wall or railing, and switch legs.

2. Resistance Bands

Resistance bands are safe, low-impact tools you can use when sitting down. They can assist with balance and help maintain strength and flexibility without the impact of traditional weights. Keep in in mind that resistance bands come in different resistance levels, so make sure to choose the band strength that’s right for you.

Specific resistance band exercises might include:

Leg presses. Sit in a chair with your feet flat on the floor, and place the resistance band under your feet, holding the ends with both hands. Gently push your feet forward until your legs are nearly straight.
Chest presses. Sit in a chair with your back straight and your feet planted on the floor, then hold the resistance band with both hands. Loop it behind your back so it’s level with your chest, then extend your arms forward, stretching the band away from your body.
Calf presses. Sit in a chair with your feet flat and loop the resistance band around the ball of one foot, holding the ends with both hands. Gently press your foot forward, stretching the band and extending your toes simultaneously.

3. Grip Strength Exercises

Grip strength is an indicator of overall muscle strength. It’s also used to identify older adults at risk of poor health, and can also be linked to bone mineral density, fractures, falls, overall quality of life and more. Robust grip strength not only can help with everyday tasks like lifting objects and opening jars, but it can also assist with maintaining dexterity, flexibility, coordination and fine motor skills. The best part? Developing grip strength can be done from the comfort of your favorite chair.

Specific grip strength exercises might include:

Towel twists. Hold a towel with both hands, then twist the towel like you’re wringing out water, alternating the direction of the twist with each repetition.
Finger extensions. Place a rubber band around your fingers and thumb, then slowly spread your fingers apart against the resistance of the rubber band.
Finger-to-thumb presses. Press your index finger to your thumb, then try this same movement with your middle, ring, and pinky fingers. Consider holding a pen or coin between your fingers to increase the level of challenge.

4. Chair Yoga

Like grip strength exercises, chair yoga can be done while sitting. (But don’t worry – if you want to give standing a try, you’re in luck; some poses require you to stand and use the chair for balance!) Chair yoga may be especially useful if you’re looking to improve your strength, maintain your balance, reduce joint pain and help with arthritis – all while minimizing the risk of falls.

Specific chair yoga poses might include:

Upward salute. Sit in the chair with your back straight and feet planted on the floor, then inhale and raise both arms toward the ceiling. Keep your shoulders relaxed and back straight, then exhale while lowering your arms.
Seated mountain. Sit in the chair, putting the soles of your feet on the floor and aligning your ankles and knees. Elongate your spine – inhaling as you draw your shoulders forward and up – then exhale, rolling your shoulders down and back.
Downward-facing dog with chair. Stand in front of the chair, feet hip-distance apart, then bend from the hips, gripping the sides of the chair or placing your hands on the seat of the chair. Be sure to keep your back straight. Step back until your arms are fully extended, trying to keep your heels planted on the ground. Hold this pose as long as comfortable, then slowly step forward, raising yourself to your starting position.

5. Walking

One of the simplest exercises may just be the most effective. Among its many benefits, walking can help strengthen bones and muscles, improve cardiovascular health, increase energy, reduce stress and more. Even if you use a cane or walker, walking can be suited to your mobility level and done just about anywhere. You can even walk in place!

Ultimately, be sure to walk in well-lit areas with smooth terrain. If the weather outside isn’t suitable, shopping malls can be popular locations for walkers. No matter where, walking provides an opportunity to get your heart pumping – and, if you’re so inclined, you can enjoy the company of others while you do it.

For related blogs, check out our guides to staying hydrated, maintaining social connections and using social media to stay healthy.