If you use a rollator walker to help with mobility, you know how useful these wheeled walkers can be. But did you know your rollator can also be a handy exercise tool? Here are some of the best exercises you can do with your rollator to stay active and improve your strength.
Sit on your rollator seat and alternately raise your knees, one at a time, as high as you comfortably can. This works your core and hip muscles. For added intensity, hold hand weights or resistance bands while marching. Aim for 2-3 minutes of marching at a time and do this 2-3 times a week. Your endurance and flexibility will improve over time.
Sit up straight and roll your shoulders slowly forward and backward to loosen tension and work your shoulders and upper back. Roll as far as you comfortably can in each direction. Repeat for several rolls, then reverse directions. Do 2-3 sets of 10-15 rolls in each direction. This can help relieve stress and prevent shoulder strain.
Hold onto the handles of the rollator for balance and slowly raise your heels so you're on your tiptoes. Hold for a second, then lower back down. Repeat for 2-3 sets of 10-15 raises. This helps strengthen and stretch your calves. Strong, flexible calves are important for mobility and balance. Over time, you can add weight using weighted elements like dumbbells. But build up slowly.
Sit on the edge of the rollator seat with feet flat on the floor. Bend your knees and lower into a squat, then straighten back up. Only go as low as comfortably possible. Repeat for 2-3 sets of 5-10 squats to strengthen your legs. Chair squats help maintain flexibility and range of motion in your hips and knees. They also strengthen your quadriceps, hamstrings, and glutes which are key for walking, standing, and balance.
Place hands on the handles of the rollator behind you and move your butt off the seat so you're balancing on your hands. Bend your elbows to lower your body towards the seat, then straighten back up. Repeat for 2-3 sets of 5-10 dips to work your triceps. Build up as upper body strength improves. Triceps dips can help improve stability and range of motion in your shoulders, chest, and triceps.
Arm Exercises Using Resistance Bands
Resistance bands are stretchy bands that provide tension for your muscles to work against. Attach resistance bands to the handles of your rollator and do exercises like rows, chest presses, overhead presses and bicep curls. 2-3 sets of 10-15 reps of each, 2-3 times a week. Resistance training helps prevent muscle loss and improves strength required for balance and mobility.
Be sure to start slowly and only do what you can comfortably handle. But exercising with your rollator regularly can help boost your mobility, flexibility, and strength. Give some of these a try—your body and mind will thank you!