Seniors with mobility issues may find it more difficult to stay active, but there are many exercises that can be performed with a walker. Lovingly referred to as “framercise,” these exercises should be performed on a walker without wheels.
Adding these moves into your daily routine will help you stay active and healthy. Just remember to consult with your doctor before starting any workout routine, and always put safety first. Never risk a fall just to exercise. Consider doing these exercises near a chair in case you need to sit down, or having an aid nearby for assistance if necessary.
Walking with your walker is a great way to exercise, and will help keep your lower body flexible. Depending on your ability, you may go for a walk around the block. Simple laps from one side of the room to the other or across the house will work just as well.
Start with just a few minutes of walking, and stop when you feel tired.
Eventually, you will build up your stamina and find it easier to walk for longer periods of time.
Marches are another great way to keep your legs and hips in shape while maintaining your flexibility.
To perform this exercise:
- Stand with your feet hip-distance apart.
- While holding onto the walker, lift your left knee up as if marching.
- Return your left knee back to the starting position.
- Repeat on the right leg.
- Perform 10 repetitions on each leg (20 total), or however many you can comfortably perform.
Remember to put safety first when doing marches, and never risk falling. Consider performing this exercise in front of a sturdy chair, so you can sit down if necessary.
3. Partial Squats
Partial squats will work your legs and knees while helping you work on your balance. Again, safety is of the utmost importance when performing these squats. Standing with your back against the wall will help prevent falls.
- Using your walker as support, start out by standing up straight with your back against or near a wall.
- Bend slightly at your hips and knees to perform a partial squat.
- Return back to the starting position.
- Perform 5 partial squats, or however many is safe and comfortable.
Partial squats will also engage your glutes, quadriceps and hamstrings.
4. Leg Swings
Leg swings are a fun exercise you can perform with your walker, and they can be done just about anywhere. The movement will help keep your legs and hips flexible while engaging your core and quadricep muscles.
To perform this exercise:
- Stand with your legs hip-distance apart, and hold onto the walker for support.
- Swing your right foot forward as far as you safely can, and then backward as far as you safely can.
- Repeat on the left leg.
- Perform 10 leg swings, or as many as you can.
Don’t let your walker stop you from staying active. These four exercises will keep you limber and flexible, but do exercise caution and always put safety first when exercising.