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 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.