"The difference between the impossible and the possible lies in a persons' determination"
Tommy Lasorda
Does age, illness, pregnancy, or limited mobility have you questioning your physically activity abilities?
Discuss these low impact alternatives with your care team.
Resistance Band Exercise
These affordable, easily transported exercise assisting tools can be used for a wide range of functional flexibility and muscle stimulation activities.
Seated Exercise
Seated exercises can be easy to add to your daily routine if you are learning to cope with progressing health concerns, limited or reduced mobility, experiencing pregnancy complications and seeking low impact exercise alternatives.
Water Aerobics
Water Aerobic activities offer excellent cardiovascular and strength training exercises. The low impact and joint friendly activities can also be tailored to every fitness level.
Why should you consider using Resistance Bands?
These simple and light weight training tools are easily included in any training plan. Using them responsibly can assist you with targeting all major muscle groups, stretching and functional movement exercises, and in a wide range of therapy activities. Read more to better understand potential uses and how this can benefit you.
Resistance Bands are versatile, durable, and come in a variety of styles:
- Heavy resistance/loop bands
- Interchangeable Tube/Loop sets with handles
- Fabric or rubber mini non-slip bands
- Light therapy bands
Band based exercise can help with:
- Major muscle activation
- Low impact exercise
- Dynamic stretching
- Mobility and range of motion activities
Resistance Bands can assist with:
- Rehab and therapy activities
- Core strengthening and activation movements
- Stabilization exercises
Why add Seated Exercises to your physical activity routines?
Exercise is an essential part of any healthy life style, and if you are dealing with underlying health concerns physical activity may seem daunting. Seated exercise offers options that can assist you if you are facing balance and coordination challenges, you can also modify any exercise activity to your ability level. Consult your care team to understand how seated physical activity can help you achieve your health goals.
Arthritis and other degenerative diseases complicate and reduce movement, impact your range of motion, and make daily activities difficult. Understanding how physical activity can contribute to your quality of life is important. Consult your medical provider to learn how seated physical activity can assist with:
- Improving your balance
- Reducing your risk of injury
- Targeting full range of muscle stimulation
According to clinical research done by the Parkinson’s Outcomes Project, "People with Parkinson’s who engaged in at least 2.5 hours of exercise a week had a better quality of life than those who didn't exercise at all or started exercising later". Seated exercise can help modify activities to your ability level, consult your care team to learn how exercise among individuals living with Parkinson's has been reported to:
- improve motor coordination, balance and walking speeds
- reduce risk of falls
- reduce depression and anxiety
- slow symptom progression
- improve functional strength
Understanding how exercise can improve your pregnancy experience, improve your health post pregnancy, and help you prepare for your new challenges is best discussed with your care team. Consult your Doctor to understand how staying active may help with:
- Promoting healthy weight during and after pregnancy
- Reducing back pain
- Decreased gestational health risks and complications
Benefits of Water Aerobic Exercise?
If you are seeking a low impact exercise option that can help target cardio and strength training activities, water based exercise is an excellent option. Water aerobic activities can help muscle endurance, increase mobility and flexibility, provide weight loss activity, and target cardio vascular exercise. Consult your medical care provider to understand how physical activity can benefit you.
May assist with:
- Supporting your weight and muscle movements
- Reducing stress on body and joint movements
- Can be modified for all fitness levels
Water based exercise can assist with:
- Reducing joint impact during exercise
- Lowering muscle and joint pain during and after exercise sessions
- Therapy and rehab activities
Aerobic classes are generally social activities and classes which can offer :
- Social, mental, and physical recreation options
- Improved physical fitness
References
- American College of Obstetricians and Gynecologists . (2022, January). Exercises during pregnancy: 8 exercises and stretches you can do at home. ACOG. Retrieved May 1, 2023, from https://www.acog.org/womens-health/infographics/exercises-during-pregnancy
- Arthritis Foundation. (2021, April 27). Seated workout demo: Arthritis foundation. Seated Workout Demo | Arthritis Foundation. Retrieved May 1, 2023, from https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/your-exercise-solution/combined-movements/seated-workout
- Arthritis Foundation. (n.d.). Your exercise solution (YES). Your Exercise Solution | Arthritis Foundation. Retrieved May 1, 2023, from https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/your-exercise-solution
- Centers for Disease Control and Prevention. (2022, February 18). Health benefits of swimming. Centers for Disease Control and Prevention. Retrieved May 1, 2023, from https://www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html
- Gratopp, E. (2022, November 2). Resistance band workout. UNL Food. Retrieved May 2, 2023, from https://food.unl.edu/article/nutrition-education-program/resistance-band-workout
- Helmer, J. (2023, March 23). Water aerobics: Low-impact pool workout. WebMD. Retrieved May 1, 2023, from https://www.webmd.com/fitness-exercise/a-z/water-aerobics
- Mayo Foundation for Medical Education and Research. (2021, November 20). Aquatic exercises. Mayo Clinic. Retrieved May 1, 2023, from https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/aquatic-exercise/sls-20076730
- Mitchell, H. (2021, January 8). The late Tommy Lasorda was known as much for his quotes as for his managerial acumen. Los Angeles Times. Retrieved May 1, 2023, from https://www.latimes.com/sports/dodgers/story/2021-01-08/tom-lasorda-quotes-quips-dodgers-dies-heart-attack
- NHS England. (2021, January 6). Sitting Exercises. NHS choices. Retrieved May 1, 2023, from https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/sitting-exercises/
- Ostby, S., & Skulski, J. (n.d.). Making a splash: Inclusion of people with disabilities in aquatic venues : NCHPAD - Building Inclusive Communities. National Center on Health, Physical Activity and Disability (NCHPAD). Retrieved May 1, 2023, from https://www.nchpad.org/216/1414/Making~A~Splash~~Inclusion~of~People~with~Disabilities~in~Aquatic~Venues
- Roberts, A. (2022, January 28). The 5 best resistance bands of 2023 | reviews by Wirecutter. NY Times Health And Fitness. Retrieved May 2, 2023, from https://www.nytimes.com/wirecutter/reviews/best-resistance-bands/
- Singh, M., Hackett, D., Schoenfeld, B., Vincent, H., & Wescott, W. (2019). Resistance training for health - american college of sports medicine. American College of Sports Medicine. Retrieved May 2, 2023, from https://www.acsm.org/docs/default-source/files-for-resource-library/resistance-training-for-health.pdf?sfvrsn=d2441c0_2
- Spears, C. (Ed.). (n.d.). Living with Parkinson's- Exercise. Parkinson's Foundation. Retrieved May 2, 2023, from https://www.parkinson.org/living-with-parkinsons/treatment/exercise