Ways to Exercise With a Disability


Whether you use a wheelchair or have difficulty walking, staying active can have many benefits. It can help reduce stress and improve your mood.

The CDC recommends that people living with disabilities exercise 150 minutes each week in moderate intensity aerobic exercise or muscle-strengthening activities. It also encourages individuals with physical or cognitive impairments to seek professional help in choosing and completing an appropriate program.

Aerobic Exercises

Aerobic exercise is an excellent way to improve heart health, strengthen muscles and increase endurance. Aerobic exercise can also help control weight, improve mood, and reduce anxiety and depression.

For people with disabilities, there are many ways to exercise that are easy and enjoyable. These include swimming, dancing, yoga and walking.

The type of aerobic exercise you choose depends mainly on your disability and level of fitness. Low-impact aerobics is a great choice if you have severe arthritis or are unable to do high-intensity exercise.

Several upper body exercises can be done from a seated position, using dumbbells or resistance bands. These include shoulder presses and tricep extensions.

These exercises can help build muscle and endurance, which can be helpful in wheelchair transfers. Other upper body exercises that you can try are seated jumping jacks and air boxing.

Strengthening Exercises

If you are a disabled person who has difficulty exercising, there are still many ways to do it. Exercise can improve your overall health, reduce stress and depression, and increase self-esteem.

Strengthening exercises are a great way to start, as they focus on building muscle strength. These exercises can be done at home with resistance bands or equipment that is accessible for wheelchair users.

Bicep curls: With one dumbbell in each of your hands, palms facing upward, hold the other dumbbell in your other hand. Then, extend your arms out in front. Bend your elbows and extend your arms to raise the weights.

Chair pushups: Sitting in a wheelchair, place your hands on both the arms and legs of the chair. Use your upper body strength to lift yourself up until your arms are fully extended. Then, slowly lower yourself.

This is a great way to strengthen your arm muscles. It can also improve posture and balance. It helps to burn calories and prevents the creation of extra fat.

Flexibility Exercises

Flexibility exercises can help to maintain your range of motion (ROM), which reduces the chance of injury. They also improve your balance and reduce pain.

Performing flexibility exercises regularly can reduce the rate of bone and muscle loss in older adults. It increases blood flow to the joints, which in turn reduces inflammation

You can do stretching exercises at home or in a gym, but it is important to be . Never bounce or move too quickly, as this can tighten muscles and aggravate an injury.

A mild pulling sensation is normal during a stretch. However, any sharp, shooting pains or numbness indicates that you have gone too far.melbourne disability services

To help you stay flexible, practice these expert-approved stretches two to three times a week. To get the most benefits, try to spend a total of 60 seconds on each one.

Chair Exercises

Chair exercises are a great way to get your body moving and boost your energy levels. They’re especially helpful for those with a disability or limited mobility.

These chair exercises can strengthen your core muscles, improve your posture, and reduce pain from prolonged sitting. They’re also an excellent way to keep your blood flowing and get your heart rate up, while avoiding strain on your joints.

Chair-based exercise has many benefits. It improves upper extremity function (handgrip strength MD = 2.10; 95%CI: 1.76, 3.43), balance, and gait speed in seniors. They are also useful for people with disabilities or health conditions that limit their ability to do traditional physical activities.

For those suffering from an age-related decline in function such as Alzheimer’s, chair-based exercises can help improve hand-eye coordination. This is an important component to cognitive functioning as it can lead to difficulty performing daily tasks and increase risk of premature death and other cardiovascular diseases.

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