Staying strong
Gentle exercise for walker and wheelchair users
Strength is what keeps a mobility aid a helper instead of a replacement. Fifteen minutes, three times a week, makes a real difference.
By David Ellison
Senior mobility editor · Updated
Why it matters more now
When a chair or walker takes over some of the work, the muscles that used to do it weaken quickly. Keeping your legs, core and shoulders strong makes transfers easier, reduces falls and keeps you able to do more on your own. Check with your doctor or therapist before starting anything new.
A 15-minute seated routine
Sit toward the front of a sturdy chair without wheels, or lock your wheelchair's brakes. Do each move slowly, 10 times, breathing out as you work.
The routine
- Seated marching — lift one knee, then the other, for one minute.
- Leg extensions — straighten one knee and hold for three seconds.
- Sit-to-stand — stand up from the chair using the armrests, then sit down slowly. The single most useful exercise for independence.
- Band rows — pull a resistance band toward your chest, squeezing your shoulder blades.
- Overhead press — push light weights or water bottles up, then lower.
- Ankle circles and heel raises for circulation.
- Seated torso twist, gently, holding the armrests.
Balance practice, safely
If you walk with a walker, stand at a kitchen counter with both hands on it and practice shifting your weight side to side, then standing on one foot for a few seconds. Always have something solid to hold and someone nearby when you start.
Make it social
Many senior centers, YMCAs and hospitals run free or low-cost chair exercise classes, and some Medicare Advantage plans include fitness programs. People stick with exercise when there's a group expecting them.
This guide is general information, not medical advice. Talk with your doctor, physical therapist or occupational therapist about what's right for you.