5 Basic Fitness Exercises for Sustaining Mobility

As you age, certain parts of your fitness begin to change and deteriorate. Without the proper attention, this can lead to significant problems including poor mobility; making simple acts like ascending the stairs in your home or walking to the local shops more difficult than they need to be.

Exercising regularly is a great way to maintain a good level of general fitness and the NHS has a number of great fitness exercises which you can do to maintain your mobility. Here are five of them – all of which can be completed from the comfort of your chair:

The perfect exercise for those looking to boost flexibility in their upper back, an upper body twist is simple and easy to complete. The first stage of the exercise requires you to sit upright in your chair with your back in a straight posture. Your feet should be flat on the floor and your arms should be crossed over your body, placing your hands on your shoulders.

For the second stage of the exercise, twist your upper body to one side as far as possible and hold the position for 5 seconds. Your hips should not move or twist during this. Relax the position back to your central posture and then repeat, alternating which side you twist your body to each time.

To boost circulation and movement in your ankles, simply stretching is all you need to do. Sit upright, holding onto the side of the chair seat and extend your leg in front of you, holding your foot off the floor. Whilst holding your leg in this position, point your foot so that your toes are extended away from you and hold for a few seconds. Then angle your foot so your toes face your body and hold the position. Repeat this a few times for both legs.

The best exercises to promote mobility in your arms are arm raises. Start by sitting upright in your chair, relaxing so that your arms fall naturally by your side. Slowly raise both arms out the sides, so that they’re fully extended, before continuing the movement upwards so they’re extended above your head.

Your palms should face outwards during this exercise and you should hold the position for a couple of seconds before returning your arms to your sides. Keep all movements slow and controlled and match your breathing to the motion; inhaling as you lower your arms and exhaling when you raise them.

To improve mobility in your neck, neck rotations are advisable. For this, simply turn you head from a central position to one side as far as is comfortable. Hold the position for a few seconds before returning your head to a front-facing position. Repeat the exercise by turning your head to the other side. All movements should be slow and controlled.

If you want to encourage leg strength and mobility then a sit to stand exercise is ideal.

Using your chair for support, sit on the edge of the seat with your feet the same distance apart as your hips. Lean forward slightly before standing up slowly without using your arms. Continue the movement until you’re stood up fully (looking forward, not at the floor) and then sit down slowly without using your arms for support or strength. Repeat at least 5 times.