Why Exercise Matters More With Limited Mobility
When mobility is restricted, the natural tendency is to move less. But reduced movement creates a cycle: less activity leads to weaker muscles, stiffer joints, and poorer circulation, which further reduces mobility. Exercise breaks this cycle — even small amounts of regular movement can slow decline, maintain function, and in many cases, restore lost capability.
Research shows that seated exercise programmes can produce meaningful improvements in strength, endurance, flexibility, and mood in adults with significant mobility limitations. You don't need to run, lift heavy weights, or even stand up to benefit from exercise.
Upper Body Exercises (Seated)
Seated Arm Raises
Sit tall with arms at your sides. Slowly raise both arms out to the sides and up overhead (or as high as comfortable). Lower with control. Repeat 8 to 10 times. If overhead is too far, raise to shoulder height only. This maintains shoulder range of motion and strengthens the deltoids.
Seated Rowing
Sit tall and extend your arms in front of you. Pull your elbows back, squeezing your shoulder blades together as if rowing a boat. Hold for 2 seconds, then extend again. Repeat 10 to 12 times. Add a resistance band for extra challenge. This strengthens the back muscles that support good posture.
Lower Body Exercises (Seated)
Ankle Circles
Lift one foot slightly off the floor and rotate your ankle in circles — 10 in each direction, then switch feet. This improves ankle mobility and circulation in the lower legs, which is especially important for those who sit for extended periods.
Seated Heel and Toe Raises
With feet flat on the floor, first raise your heels (pressing through your toes) 10 times, then raise your toes (pressing through your heels) 10 times. This works the calves and shin muscles that support ankle stability and circulation.
Core and Trunk Exercises
Seated Side Bends
Sit tall and slowly lean to the right, reaching your right hand toward the floor. Return to upright, then lean left. Repeat 8 times each side. This works the obliques and maintains spinal lateral flexibility.
Bed-Based Exercises
For those who find even chair exercises too challenging, many movements can be done lying in bed. Ankle pumps (flexing and pointing your feet), knee bends (sliding your heel toward your buttock and back), and gentle arm raises all provide meaningful benefits when done consistently.
Getting Started
Start with just 5 minutes per day. Even this small amount, done consistently, produces measurable benefits. Focus on the exercises you can do comfortably, and gradually add more time, repetitions, or new exercises as your body allows. The most important thing is to begin — perfection is not required.
68 Chair Exercises for All Ability Levels
Our book is designed for seniors at every fitness level. Exercises include modifications for different abilities, and the companion videos let you see exactly how each movement should look.
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