Some people find it difficult to engage in what may be called "normal" exercise. It's possible that you're one of them. Perhaps you have arthritis, diabetic neuropathy, or a lower-limb prosthesis that makes moving quickly enough to boost your heart rate complicated or painful. There are alternative ways to stimulate your cardiovascular system and prevent frailty, so don't worry. Whatever your situation, there are options available.
1. Make use of your arms
Arm exercises with free weights are unlikely to provide the same advantages as walking on a treadmill or bike, but arm bicycling can be a good option. Dr. Van Iterson explains, "It's a terrific technique to boost your heart rate, enhance your oxygen consumption, and boost your strength and stamina."
Arm ergometers, often known as hand cycles or pedal exercisers, are seen in many gyms. For use at home, they can be bought online for as low as $25. If you don't get one with adjustable tension, you'll find yourself actually "spinning your wheels."
Some designs are convertible, which means they can be operated with either your hands or your feet. If you're having trouble keeping your balance, cycling with your feet while sitting in a chair can be a better option. In fact, you should look for a gym that has a recumbent cycle and give it a try. It's a bicycle that you ride while seated in a chair with full back support.
2. Get moving
Walking will benefit you regardless of your physical limitations. “Walking needs you to use your balance, strength, and resilience muscles all at the same time. It improves symmetry and strengthens your core, hips, and back,” explains Dr. Van Iterson.
He recommends walking for at least half an hour a day on a flat surface, such as a shopping centre, whether you can walk unaided or use a cane or rolator. He recommends that if you're using a wheelchair, you utilize your arms to propel yourself for at least that amount every day.
He advises against focusing entirely on the need to boost your heart rate in order to get the benefits. “The idea is to spend less time sitting and more time lying down.”
3. Strengthen your core
Reinforcing your core (torso muscles) will assist you in maintaining your balance and preventing falls. It will also make getting up and down from a chair or bed, as well as getting into and out of a car, easier without assistance.
Sitting up straight is one of the most fundamental techniques to improve your core. “Get in the habit of managing your posture. “It's extremely critical if you're in a wheelchair,” Dr. Van Iterson says.
4. There are no excuses
If you really have access to a pool, water aerobics is a great way to get some exercise while reducing joint stress. Rubber resistance bands can be used at home to strengthen your upper body. All of this means that there's no reason why you can't minimize your cardiovascular risk by exercising regularly, even if you're physically limited.
“There seem to be no excuses. You are keeping yourself from becoming successful if you tell yourself that exercising is really not possible because you are unable to do it, or you do not have any access to workout equipment or are reluctant to seek it,” says Dr. Van Iterson. “You don't need to join a gym or invest in home fitness equipment. As a gym, use your home or community. It doesn't matter how you move; what matters is that you move.”
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