Live Healthy MD Blog

Giving You the Tools to Change Your Life.

close
Written by Morgan Schaack, RD, LD
on November 01, 2018

As a certified personal trainer, you can imagine how important I believe exercise is for your health. Many patients complain that their weight has prohibited them from being as active as they should. They, therefore, do not get to experience all the benefits of regular exercise such as increased energy, decreased stress, and improved moods. However, regardless of your size or the level of mobility, do not think that exercise is a lost cause. In this blog I am demonstrating a few exercises that patients with limited mobility can do at home or at the gym. 

 Standing Side Leg Raise

Standing with your feet together and a straight spine, raise one leg as high as you can without bending your torso or your knee. You can grab a chair or something similar for stability. Do 15 to 20 reps per side, aiming for 3 sets. 

IMG_0549_Lively

Marching in Place

Sitting in a chair, place your feet on the ground hip-width apart and your hands on your knees. Begin lifting your knees as you march in place. Apply resistance by pressing down on your knees with your hands. Do 10 reps per side and aim for 3 sets.  

IMG_0586_Lively

Seated Dumbbell Press

Sitting in a chair with a straight back, raise the dumbbells to shoulder right bending your elbows at a 90 degree angle. Make sure your palms and wrists are pointing forward. Push the dumbbells up until your arm is fully extended. Do 12 to 15 reps and 3 sets.

IMG_0575_Lively

Alternating Bicep Curls

Standing with a straight back and feet shoulder-width apart, hold the dumbbells down by your side. Alternating arms, curl the dumbbell to your chest ensuring you keep your elbows in close and your palms facing upward. Do 10 to 15 reps per side for 3 sets. 

IMG_0591_Lively

Oblique Stretch

Standing with a straight torso and feet a little wider than shoulder-width apart, hold both hands down by your side. Swing one arm over your head, bending into the stretch. Hold for 15 to 30 seconds and repeat on the other side. 

IMG_0598_Lively
 

 Anterior Deltoid Stretch

Standing with a straight back and feet a little wider than shoulder-width apart, swing one arm across the chest, grabbing it with the other arm and pulling it as close to your chest as you can. You should feel the stretch in your tricep of the arm that is across your chest. Hold for 20 to 30 seconds then alternate sides. 

IMG_0609_Lively
 
So now you know that regardless of your fitness level or your level of mobility, there are exercises out there for you. So stop making excuses and head to the gym! 
 
If you are a Live Healthy MD patient, we offer workout classes every Monday and Wednesday at our Augusta office. Follow this link to sign up! 

Let Us Know What You Thought about this Post.

Put your Comment Below.

You may also like:

Fitness

Fasted vs. Fed Cardio: Which if Better for Fat Loss?

Exercise is a very important part of living a healthy lifestyle and is recommended to many of our patients as it promote...

Fitness

Finding Your Inner Zen with Yoga

I think it is safe to say that we all desire to find our inner peace and zen. And you may be able to achieve just that b...

Fitness

The Pilates Technique to Building Muscle

Unlike high intensity interval training, pilates is a form of exercise that reduces impact on the joints through slow an...