Solution Name: Strength Training Module
Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.
Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.
Many traditional upper body exercises can be executed from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.
Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than you would for cardio exercises. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves.
Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
Individuals may find that using an exercise ball is more comfortable than a weight bench. Or performing simple strength training exercises in a chair.
If you opt to invest in home exercise equipment, check the weight guidelines, and if possible, try the equipment out first to make sure it’s a comfortable fit.
While strength training at home, it’s important to ensure that you’re maintaining good posture and performing each exercise correctly.
If the individual is in a wheelchair or have limited mobility in your legs, stretching throughout the day can help reduce pain and pressure on your muscles that often accompanies sitting for long periods.
Stretching while lying down or practicing yoga or Tai Chi in a chair can also help increase flexibility and improve your range of motion.
Gentle yoga or tai chi are great ways to improve flexibility and posture, as well reduce stress and anxiety.
Found at home: Soup Cans
Description: SPRI Dumbbells Deluxe Vinyl Coated Dumbbell for Strength Training
2. Resistance Bands
Description: Limm Resistance Bands Exercise Loops
3.Exercise Yoga Ball
Description: URBNFIT Exercise Ball