At-Home Exercises for People with Mobility Challenges
- Zaid Ahmed
- 7 days ago
- 4 min read
Staying active can be difficult for people with disabilities or mobility challenges. Barriers like transportation, weather, and gyms that aren’t fully accessible can make regular exercise a real challenge. While many gyms in Ontario say they’re accessible, studies show that most still don’t fully meet the needs of people who use wheelchairs or mobility aids. That means a lot of people still can’t fully benefit from gym spaces. But here’s the good news: in today’s blog, we’ll share simple ways to stay active right at home and show that you don’t need a gym to take care of your health!
Why Movement Matters
Any form of physical activity supports nearly every aspect of health! It strengthens the heart and muscles and supports mental well-being by reducing stress and boosting confidence. When we move, our body releases dopamine, serotonin, and endorphins which are chemicals that lift mood, improve focus, and create calm. Many people assume exercise drains energy, but the opposite is true. Light to moderate activity increases blood flow and oxygen to the muscles and brain, leaving us feeling alert and refreshed. These benefits extend to everyone, though exercise may look different for each person. Regular movement helps maintain flexibility, balance, and endurance, making daily activities easier and safer. Truly, every bit of movement matters!
Now, we’ll go over a few exercise styles designed for people with disabilities and mobility limitations. Each option can be adapted for a chair or wheelchair and is commonly recommended by clinicians. They are low-risk, effective, and can be done from the comfort of home!
Seated Yoga
Seated yoga is a gentle stretching and breathing practice done from a chair or wheelchair. It focuses on slow movements, steady breathing, and mindfulness to help relax both the body and mind.
How to try it at home
Sit tall in a sturdy chair with your feet flat on the ground. Start by slowly rolling your shoulders forward and backward a few times to loosen up. Gently tilt your head from side to side, then reach one arm over your head to stretch the side of your body. You can also twist your upper body slightly to one side, then to the other, while keeping your hips facing forward. Take slow breaths in through your nose and out through your mouth. Move gently, and stop if anything feels uncomfortable or painful.
Why Experts Recommend It (Benefits):
Clinicians often suggest chair-based yoga for people with limited mobility because it helps reduce stiffness and joint pain, while improving balance, posture, and overall comfort. In one clinical study with older adults who had joint pain, participants who practiced seated yoga regularly reported less discomfort and greater ease in daily movement, even months after the program ended. Additionally, it has shown to support mood through focused breathing.
You can join our community by visiting the R2P Virtual Fitness Center to watch recorded seated yoga sessions led by Kari. Live sessions begin at 3:00 p.m. every Monday, with yoga starting at 3:15 p.m., allowing time for friendly socialization before and after class!
Seated Aerobics
Seated aerobics is a light-to-moderate cardiovascular workout done while sitting in a chair or wheelchair. It involves moving your arms and legs in a steady, repeated pattern to gently raise your heart rate and build endurance and coordination.
How to try it at home
Sit tall with your back supported and your feet flat on the floor. Start by marching your legs in place, lifting one knee at a time. Add arm movements such as reaching forward, lifting your arms overhead, or making small circles while you keep your legs moving. You can switch between slower and faster paces to challenge yourself and build stamina. Play your favourite song or use a timer, aiming for 1-2 minutes of movement followed by a short rest. Always move within a comfortable range and stop if you feel dizzy or shortness of breath.
Why Experts Recommend It (Benefits)
Rehabilitation specialists and exercise physiologists often recommend seated aerobics because it improves circulation, lung capacity, and energy levels without stressing the joints. Research shows that chair-based aerobic programs can increase mobility, strength, and confidence for people with limited movement, helping them perform daily activities with greater ease and independence.
Stay tuned to the R2P Virtual Fitness Center for upcoming seated aerobics sessions led by experts in the rehabilitation field. New videos and live classes programs will be coming soon to help you stay active and connected from home!
References
Arbour-Nicitopoulos, K. P., & Ginis, K. A. (2011). Universal accessibility of "accessible" fitness and recreational facilities for persons with mobility disabilities. Adapted physical activity quarterly : APAQ, 28(1), 1–15. https://doi.org/10.1123/apaq.28.1.1
Ren, J., & Xiao, H. (2023). Exercise for Mental Well-Being: Exploring Neurobiological Advances and Intervention Effects in Depression. Life (Basel, Switzerland), 13(7), 1505. https://doi.org/10.3390/life13071505
Park, J., McCaffrey, R., Newman, D., Liehr, P., & Ouslander, J. G. (2017). A Pilot Randomized Controlled Trial of the Effects of Chair Yoga on Pain and Physical Function Among Community-Dwelling Older Adults With Lower Extremity Osteoarthritis. Journal of the American Geriatrics Society, 65(3), 592–597. https://doi.org/10.1111/jgs.14717
Mackie, P., & Eng, J. J. (2023). The influence of seated exercises on balance, mobility, and cardiometabolic health outcomes in individuals living with a stroke: A systematic review and meta-analysis. Clinical rehabilitation, 37(7), 927–941. https://doi.org/10.1177/02692155221150002
