Being Active with Limited Mobility

The University of Georgia Cooperative Extension

What is Limited Mobility?

The reduced ability to move physically because of injury, age or illness.

Does it mean you cannot be Active?

• Check with health care provider

• May need physical therapist or trainer to help

Warm Up First!

• Neck rolls

• Shoulder circles

Other Warm Up Exercises

• Arm swings

• Side bends

• Marching in place

Possible Activities

• Water exercises

• Exercises with balls

• Exercise bands

• Active Stretching

Water Exercises

• Non-Weight Bearing• Good if cannot stand

easily. • Ideal for arthritis

sufferers• Great during warm

weather

Exercises with Balls

• Inexpensive

• Range of motion

• Use medicine balls to increase weight

• Do alone or with others

Exercise Bands

– Wide rubber band or tubing with handles

– Different colors mean different amount of strength to stretch

– At sports equipment stores

– Increases flexibility and strength

Active Stretching

• Improves flexibility• Do only after muscles

are warm• No bouncing• Hold each for 20

seconds• Good after any

workout

Be active at least 5 days a week

Be moderately physically active for 30 TO 60 MINUTES a day.

Walk Georgia

• 12 week on-line fitness program

• www.walkgeorgia.org

• Log minutes of activity

• Converted to miles

• Do virtual tour of Georgia

Register as an individual or as a team

• 4 member teams

• Individuals

• Groups

• Occurs in spring and fall

Online tools

• Welcome• Activity log• Interactive

map• Rankings

Online tools: Activity log• Weekly• Activity• Time• Mileage

Online tools: Map• Manipulate map• Move through state• Neighbor counties• 3 moves per 15 miles• Teams share miles

Low Mobility Activities on the Website

• Actual pictures and written descriptions to show how to do

• On the drop down menu where activities logged

Summary

• Be active even if you have limited mobility.

• Check with your doctor before starting a new exercise program.

• Join Walk Georgia to get ideas for exercise and to log your activity.

• Good options are – Water exercise

– Exercise with balls

– Exercise bands

– Active stretching

What Did You Learn Today?

• True or False. Water exercise is good for people with arthritis.

• True or False. Warm up your muscles before stretching.

• True or False. Walk Georgia is offered in the summer for 4 weeks.