Exercising with Limited Mobility: How to Stay Active and Feel Your Best
If you use mobility aids or have a long-term condition that impacts movement, you might think exercise is out of reach but with a few adaptations, it’s absolutely not. Being active isn’t just for the able-bodied: it’s one of the best ways to maintain independence, health, confidence and wellbeing. After living with a disability for 20 years, I have learned the hard way it's more important than ever. It can and does have so many benefits, not all physical either!
At Cool Crutches, we’re passionate about helping every body feel their best with mobility aids - whether it's with crutches, walking sticks, on zimmers, rollators or wheels, it's important to know how and why it's worth it. From why it matters, how to get started safely, practical exercise ideas and top tips to make it realistic and joyful we are sharing everything I've learned in the hope it helps you too! After you've read this blog, I really recommend you take our mobility aid quiz as having the right mobility aid for every day life, as well as exercise, is so important.
Take the quiz here: Free Mobility Aid Quiz
The incredible Sophia Adzoa-Moore who lives with Joint Hyper-Mobility Syndrome and uses her so Disco Crutches she can still dance
Why Exercise Matters Even With Mobility Limitations
1. Physical health benefits
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Exercise supports muscle strength, even when mobility is restricted. Strength helps with daily tasks (standing, transferring, reaching) and reduces risk of falls.
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It promotes cardiovascular health and helps manage conditions like arthritis, diabetes or obesity, common in people with mobility impairments.
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It helps preserve flexibility and joint range of motion.
2. Mental & emotional wellbeing
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Being active releases endorphins and improves mood, boosts self-esteem and combats anxiety or low mood that often accompany mobility challenges.
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It fosters a sense of independence and empowerment: doing something is better than doing nothing.
3. Lifestyle & quality of life
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Regular activity may help prevent further decline in mobility, slow functional losses, and help maintain capacity to enjoy outings, social events and self-care routines.
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For a anyone who finds they go out infrequently but still wants to look and feel their best, moving your body (even gently) means you’ll feel more confident when the time comes.
The amazing Noah who now lives with a brain injury post an accident 6 years ago, and is aspiring to one day be in the Paralympics using his Black Crutches
Starting Safely: Your Framework
Before launching into a routine, take these steps:
Get clearance
Speak to your doctor, physiotherapist or mobility specialist. They can advise on any restrictions, safe intensity levels or precautions given your condition.
Do a simple assessment & set realistic goals
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Start with “What I can do today” rather than “What I can’t”.
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Use SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound. E.g., “I will do 10 minutes of seated arm raises every Monday and Thursday for 4 weeks.”
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Accept that progress may be slower and that’s OK.
Know your options and choose what's best for you, your symptoms and your activity levels
Whatever your level of physical function there isn't one size fits all and using different styles of movement to accommodate symptoms and how you feel on any given day is key. There are 3 main types of exercise to choose from and you can absolutely rotate between these - you don't always have to work until you sweat! Rotating between cardiovascular (makes your heart race), strength training (builds muscle) and flexibility (promotes joint mobility) each style is key to maintaining positive health.
Safety & environment
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Choose a stable chair or surface if doing seated work.
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Use mobility aid support as needed.
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Work in a space where you won’t trip, have something to hold if balance changes, and ensure it’s well-lit.
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Start slow: listen to your body. If pain (sharp or unfamiliar) arises, stop and get professional advice.
Brilliant Rebecca Vizi with her Pink Walking Stick who doesn't let FND stop her from pursuing her dreams of being a bodybuilder
Practical Exercises You Can Do
Here are accessible ideas - many that can be done seated or using mobility support. You can pick and mix based on what you’re comfortable with.
A few examples that are great to start with:
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Seated shoulder rolls, arm raises, leg circles. These help upper body and limb mobility.
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Resistance-band seated bicep curls, seated twists: good for strength.
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Chair yoga style: seated twists, leaning back from chair, etc.
A brilliant example of how this could work is Joe Wicks' 10 Minute Chair Workout:
Water or pool-based exercise (if accessible)
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Water supports your body, reducing joint stress; ideal for mobility limitations and a great way to move without weight bearing.
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Hydrotherapy sessions are wonderful, and lots of local pools will have accessible classes and/or hydrotherapy for injury or disabilities that are a great way to gently start to improve your health.
Flexibility & stretching
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Stretching helps reduce stiffness, improve range of motion.
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Example: seated hamstring reach, chest stretch in doorway while seated or standing.
Walking
- Simple but so effective, it doesn't have to be with a 'step count' goal in mind, often trying to improve length of time is great.
- Starting slow and with 10 minutes only before a rest and then working up to longer over time is great.
- Walk with a friend, it can really help to have someone with you to boost confidence and then a podcast or music also really helps.
Our very inspiring Sarah Curran who literally climbs mountains for fun with her Emerald Sky and Red Glitter Crutch despite her Osteochondral Defect and Osteoarthritis in her ankle
Top Tips to Make Exercising with Crutches or Walking Sticks Realistic & Sustainable
Here are some “life hacks” to stay consistent and enjoy the process.
Tip 1: Make it part of your routine
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Choose a fixed time (“after your morning cuppa”, “just before your favourite TV show”).
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Use mobility aids or hold onto a wall / side for support so you feel safe and stable.
Tip 2: Use aids and adaptations
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Use resistance bands instead of dumbbells - they’re light, flexible and easy to store.
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Use a chair or your mobility aid as support for balance.
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Modify every exercise: seated instead of standing, or shorter duration. It’s about what you can do.
Tip 3: Focus on progress, not perfection
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Even small amounts of movement matter. One source emphasises that for limited mobility, “the main benefits come from regularity rather than intensity”.
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Celebrate wins: “I did 5 minutes today”, “I moved without my crutches for 10 steps”, etc.
Tip 4: Use the mindset shift
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Remember: mobility limitations don’t equal inability. Your mindset matters.
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Choose exercise that you enjoy or feel meaningful - music, online class, a friend for virtual company all make a big difference.
Tip 5: Track & reflect
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Keep a simple log: What you did, how you felt afterwards, what helped/hindered.
Tip 6: Safety first
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If you feel dizzy, extremely out of breath, or pain increases—stop.
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Ensure your mobility aid is stable, your footwear has good grip, you’re hydrated.
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If you use crutches, a walker or rollator, ensure your environment is free of trip hazards, and you have somewhere to rest after.
Tayla Page, our superstar LIONESS. Playing amputee football on her Black Crutches
The key to movement and exercise when you live with a disability or are recovering after an injury is that you move. It really doesn't matter how but movement is essential, it promotes both better physical and also mental health which is key to living comfortably and confidently for many years to come!
If you'd still like to know what mobility aid is best for you, in every day life, and when exercising, then please head over to take our Free Mobility Aid Quiz!
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