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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.