Limited mobility exercises for stairlift users

Those who use stairlifts at home because of limited mobility may find exercising difficult. However, there are ways for people of all abilities to stay active.

Exercise is essential for maintaining good health. Keeping fit and moving joints regularly can reduce pain and also improve function among those with various types of arthritis. Exercise also helps improve life expectancy, reduce blood pressure and manage body weight.

Knowing the types of exercise available to those with limited mobility is the first step towards maintaining a healthy lifestyle. This guide presents some limited mobility exercises to help stairlift users remain active indoors and outside.

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Chair exercises for limited mobility

Where: Indoors/outside

Seated exercises are perfect for those with limited mobility, helping people like stairlift users to maintain strength, flexibility and circulation in a safe way that is appropriate for their situation. It’s important to remember to always consult a healthcare professional before beginning a new regular physical activity.

The exercises below are among the recommendations of the NHS and the University of Warwick.  

Seated leg lifts

This exercise strengthens leg muscles, improves circulation, and helps maintain knee and hip mobility.

How to do it:

• Sit upright in a chair with arms with your feet flat on the floor.
• Slowly extend one leg out in front of you, keeping the leg as straight as possible without locking the knee.
• Hold this pose for a few seconds and lower it back down.
• Repeat 10–15 times on each leg.

Seated arm circles

This exercise improves shoulder mobility, strengthens arm muscles and improves blood flow to the upper body.

How to do it:

• Sit straight with your arms extended to the side at shoulder height.
• Slowly make small circles with your arms and gradually increase the size of the circles.
• Perform the exercise for 15–20 seconds and then reverse the direction of the circles.
• Rest and repeat as desired.

Seated marching

The benefits of this exercise include improving cardiovascular health, strengthening lower body muscles, and helping with coordination.

How to do it:

• Sit upright in a chair with your feet flat on the floor.
• Lift one knee as high as feels comfortable and then lower it back down.
• Alternate between lifting your legs in a marching motion.
• Aim for 1–2 minutes of continuous marching.

Seated tummy twists

This seated body exercise is excellent for strengthening core muscles, improving spinal flexibility, and enhancing posture.

How to do it:

• Sit in a chair with your feet flat on the floor.
• Hold your hands together in front of your chest.
• Twist your upper body to one side while keeping your hips and legs stable.
• Return your body to the centre and twist to the other side.
• Perform 10 twists on each side.

Seated calf raises

This exercise benefits the body by strengthening calf muscles, helping ankle mobility, enhancing your range of motion, and improving leg circulation.

How to do it:

• Sit straight up with your feet flat on the floor.
• Slowly raise your heels off the ground while keeping your toes on the floor.
• Hold this pose for a few seconds, then lower your heels.
• Repeat this motion 10–15 times.

Dancing

Where: Indoors

Dancing can help improve balance, muscle strength, and general health of the heart and lungs. Local classes are great for learning steps by a professional and for meeting others with a love of dancing. Dance classes tend to incorporate both balance and stretching exercises.

Across the country, dance classes such as Zumba Gold have been specially created for older people and those with limited mobility, which can help keep the dance class at the right pace so that everyone has a great time.

Swimming

Where: Indoors/outdoors

The supportiveness of water and buoyancy that is felt when swimming puts little pressure on joints, making it a tremendous exercise option. The swimmer can get some great exercise that works most body muscles whilst feeling wholly supported.

One of the great benefits of swimming is that swimmers can exercise at their own pace – whether vigorous or gentle. Aqua aerobics classes are also a great form of exercise as the water can make movement effortless when otherwise it would be strenuous.

READ ALSO: How swimming can help improve your fitness

Tai chi

Where: Indoors/outdoors

Tai chi improves balance, and the exercises require slow and steady movements. It is a low-intensity martial art that’s great for those with limited mobility. Muscle strength exercises and balance exercises, particularly in the legs, can help reduce the risk of falling at home, and tai chi classes also present an excellent opportunity to meet other people.

Gardening

Where: Outdoors

Although gardening may not be a traditional form of exercise, studies have shown that light outdoor activity like this can lead to longer life expectancy because of improved general health.

Working on your garden could not only give satisfaction in creating a beautiful home, but it can also provide an opportunity to exercise the heart and keep your body moving. The range of gardening tasks is wide and can include anything from mowing the lawn and digging up weeds to trimming bushes and planting flower bulbs.

READ ALSO: Simple gardening tips for those with limited mobility

Cycling

Where: Outdoors/indoors

Cycling is an excellent form of exercise; however, those with limited mobility may need to take extra care. It is a good idea only to go as far as you feel comfortable and to perhaps cycle with a friend so that help is always close at hand.

There are many great cycling routes across the UK, many of which take riders along well-maintained paths through beautiful countryside. Avoiding cycling on roads as much as possible is advisable. Sustrans' interactive map of bicycle routes can provide some good ideas.

For those who want to be safer due to limited mobility, you could invest in a cycling machine at home, allowing you to enjoy this fantastic exercise with reduced risk of accidents.

Walking

Where: Outdoors

As a free activity that can begin as soon as you step outside the front door, walking is a fantastic exercise. Studies have shown that even slow walking has plenty of health benefits, with regular exercise being of greater worth than more vigorous and less frequent exercise. This low-impact activity puts little pressure on the joints and can be modified to suit individual needs.

The British walking charity Ramblers hosts group walk programmes nationwide that offer a fun and safe way to explore the great outdoors and stay fit and healthy.

Walking can be an accessible physical activity for those with long-term conditions, mobility problems or low fitness levels. Try setting some personal walking goals for yourself, as this can help keep you motivated. Make your goals challenging but realistic, for example, ‘I will walk to the shops once a week for the next month’, or ‘I will go on a 20-minute stroll at lunchtime’.

READ ALSO: The UK’s best walks for older people

Yoga

Where: Indoors/outdoors

Yoga is a fantastic exercise method for anyone with limited mobility, as it enhances flexibility, strength, and mental health without impacting the joints. Seated yoga is a great option, as you can do gentle stretches, breathing exercises, and mindfulness techniques from the comfort of a chair.

Yoga will improve circulation, reduce stiffness, and promote relaxation, so it is open to any person, irrespective of their mobility. As a result, yoga is a great way to stay active and improve overall health.

Wheelchair basketball

Where: Indoors/outdoors

Wheelchair basketball is a perfect exercise for people with limited mobility, simultaneously bringing physical and social benefits. The sport builds cardiovascular health, upper body strength, and coordination while fostering teamwork and camaraderie.

It's fun and competitive, allowing individuals to stay active and challenge themselves. Whether played recreationally or competitively, wheelchair basketball can be an excellent way of gaining fitness and confidence.

Tips to keep active as a stairlift user

• Do some seated exercises
• Take a dance class
• Go swimming
• Take up Tai Chi
• Get into gardening
• Go for a gentle bike ride/use a bike machine
• Go for a walk
• Try some yoga
• Play wheelchair basketball

If you are looking to stay active and keep fit as a stairlift user, consider some of the above exercises. Remember, consult a medical professional before making any serious changes to your exercise routine and stop exercising if you start to feel unwell. You can find more exercises and classes here.

If you would like to upgrade your stairlift or would benefit from installing one in your home, please contact us for a free home visit.

LEARN MORE: Why choose an Age Co stairlift?

This article is brought to you by Handicare, in partnership with Age Co, offering a wide range of home mobility products, including stairlifts, homelifts, and bathing solutions. For more information on how they can help improve accessibility in your home, please get in touch today.