You are incapacitated because of a leg injury or surgery. Walking is limited to crutches, if at all. How can you continue to maintain your exercise regimen while your leg is immobilized? We have a unique suggestion: Virtual Reality headset applications while seated. (see picture below)
Exercise apps such as Supernatural and Beat Saber are ideal, as they have flow exercises that allow you to get a full body workout while seated. They also boast boxing apps that also can be done in a seated position, although we think the “bat” or “sword” movements in the flow exercises are better suited for a sitting position.
Either of these exercises will provide HIIT benefits and even allow for you to get steps with the leg that is not immobilized. Just make it a point to tap your needs while engaging in the upper body exercises.
Not only does your upper body benefit from some of the dodge and weave motions provides exercise for your hips, back and lower-abs. Boxing apps, such as FitXR and Body Combat can also work.
Notably, Supernatural also offers guided meditation, which can be useful in accelerating healing and relaxing after the exercises.
You can supplement the VR exercises with some resistance work. For example, try chest presses, overheads and arm curls with light weights or a resistance band. While seated, wrap a resistance band underneath the seat of the chair. Hold either end of the band in each hand, with your palms facing forward. Press the band or weights away from yourself, keeping your hands held at chest height.
You might also try some seated abdominal/core exercises. Stand next to a chair with your good leg closest to the chair. Hold the chair with one hand for stability, and slowly raise your immobilized leg out to the side until it’s about 6 inches (15 cm) off the floor. Lower your leg back down, then repeat this
Or try leg lifts while lying flat on the floor with your legs bent and knees pointing toward the ceiling. If your leg is in a full cast, keep your leg straight instead of bending it. Put your hands behind your head to support your neck, and engage your abs to lift your shoulders off the ground
We think that these resistance movements, combined with virtual reality HIIT work will allow you to preserve muscle tone, stamina and metabolic health while recuperating from your injury/surgery.