How to Exercise With a Disability
Exercise with a disability can be a challenge. But modern health practitioners encourage exercise for physically challenged people to prevent cardiovascular problems and weight gain. Exercise offers great mental and physical benefits. Physically challenged people should maintain a regular exercise regimen to be an active member of society. Here, we share some ways on how a person with a disability should exercise:
Combine Aerobic and Strength Training Exercises
Aerobic exercises are ideal for disabled people as they are low in intensity and their results are fast and effective. Disabled people should walk, swim or push their wheelchairs. They can even perform exercises involving their hands and upper bodies while sitting in the wheelchair. They can also improve their muscle strength by lifting light weights.
Try Water Exercises
People with spinal health problems can take advantage of water sports. Try to find a class or a personal instructor that can help you perform water exercise daily. It will strengthen your muscles, joints and will teach you how to exercise properly.
Join a Team or League for Disabled People
Special basketball and football teams allow disabled people to join so almost anyone can exercise with a disability. These sports activities are fun and keep you fit. Also, other team members help you achieve your exercising goals, creating an atmosphere of motivation and encouragement. You quickly learn how to exercise and may also end up making a name for yourself.
Do Not Overexert Yourself
Individuals with disability should not overexert their muscles. It can lead to muscle strain and stress. Start gradually by doing 10 minutes of exercise every day and then increase your workout time every day.
Try to Perform Daily Chores
If you can, participate in daily household chores. Folding clothes and dusting are some of the activities even wheelchair-bound people can easily perform. A sedentary lifestyle is not healthy for an individual and can cause a number of health problems, both physical and mental. Try to improve your range of motion and improve your mobility.
There is no fixed rule for how to exercise or when to exercise. People can exercise with a disability whenever they are comfortable. But make sure to exhale actively when performing exercises so that the heart has less work to do to deliver oxygen to the muscles and the muscle efficiency increases due to regulation of blood flow. Moving the body as much as possible should be a necessary part of your exercise routine. Proper rest is also necessary, otherwise the body will not be able to cope with the exercises and may result in permanent injuries.