Exercise while living with a disability. There are various cardiovascular exercises, such as walking, swimming and tennis - or water aerobics (or "aquajogging") disability services Melbourne.
Strength training workouts that target specific muscle groups. You can perform these exercises while sitting on a chair, with or without equipment such as fitness bands and weights.
Walking
Walking is an economical, low-cost way to exercise that doesn't require special skills or equipment. Walking can ease pain in knees and hips while maintaining balance, building lower body strength and staying in good condition. Regular walks also lower blood pressure while preventing weight gain - plus exercising with friends can make exercise even more fun!
One study demonstrated that increasing walking distance is associated with improved physical (balance and muscular strength) and subjective health outcomes for people living with disabilities. Start small by taking the bus one stop further or adding an extra walk around your block into your daily schedule.
Swimming
Swimming is an aerobic exercise that improves cardiovascular health without being taxing on the body, and strengthens muscles without overstretching them. Swimming also makes weightlessness easier while relieving tension from joints and muscles - all great benefits!
Swimming not only offers physical benefits, but it can also foster a sense of community and independence for participants. One swimmer reported that good relationships were her motivation for continuing attending her swimming sessions.
Trialling different exercises may help you find one that meets your needs; however, always consult your physician first before embarking on any new regimens; they can help create a tailor-made exercise program that fits perfectly for your disability.
Cycling
Utilizing adaptive equipment, such as cycling bikes or other forms of adaptive exercise equipment can provide great exercise options for individuals living with disabilities - be it at home or the gym.
Michael and Eric were major cyclists among participants; for many it served as their main form of mobility and exercise. It also fulfilled several health-promoting functions, such as improving quality of life, reducing secondary conditions, supporting community participation and social interactions, among other benefits.
Cycling's benefits to public health and individuals with physical impairments are well documented; yet cycling remains virtually absent from public policy and individual physiotherapy/rehabilitation programmes. This oversight creates further barriers to exercise while exacerbating health disparities - something which is especially concerning given their dismal health outcomes (Clayton et al 2017)....
Yoga
Yoga is a holistic system of body and mind exercises, breathing techniques, and meditation practiced with the intent to increase flexibility, balance, strength, reduce stress levels and promote physical, mental and emotional wellbeing. People of all ages and physical abilities can enjoy its health benefits; even those without spiritual beliefs can reap its advantages.
People with disabilities often avoid exercise because it seems too challenging or they do not enjoy what others consider "exercise". Yet getting regular physical activity can help maintain health and build stamina over time, and changing up routine to prevent boredom and injury is key for staying healthy and injury-free. If unable to attend gym classes, try these home workouts for disabled people instead!
Strength Training
Exercise regularly as adults with disabilities are three times more likely than nondisabled adults to suffer from heart disease, stroke and diabetes; they need additional physical activity in order to combat these health conditions and stay in good shape.
People with disabilities can engage in cardiovascular exercises like walking, cycling on an elliptical machine and swimming (or "aqua jogging") to increase their heart rate and build endurance. Strength training exercises like push-ups or weight lifting may also be used to build muscle mass.
Make exercise enjoyable by finding a workout partner or joining a class. Setting goals and working with a fitness professional are also helpful in keeping exercise fun; just be sure to consult with your physician first before beginning a new exercise regime!
