Fitness for blind people is generally the same as for anyone else. Some activities may need modifications, but many active blind people still become engaged in a variety of exercises that work out the entire body. Fitness helps reduce pain, promotes and maintains independence, and lengthens the life span. To prevent injury, consult with a medical care provider before starting any new exercise.
Home Activities
Blind people may have a difficult time leaving home or finding enjoyable fitness activities in the community. Home fitness activities provide a convenient and safe alternative, according to prominent disability advocate Lauren Lieberman, Ph.D, Professor at SUNY Brockport and Director of Camp Abilities. Ideas for at-home fitness activities include playing basketball with sighted friends, using a fitness video game, lifting weights, swimming, jumping rope, stationary bicycling and yoga.
Strength Building
Strength building needs to be included in a well-rounded fitness program for blind people. Strength building, or resistance training, improves muscle strength, bone density and range of motion, according to Lieberman. Weight lifting is an example of a strength-building fitness activity. Resistance bands, chin-up bars, hand weights, barbells and isometrics can all be used by the blind person to increase muscle strength.
Aerobics
Aerobic activity needs to be included in all fitness programs. Aerobics, or cardio, increases the heart rate for an extended period of time. Having a goal of 30 minutes, five days per week is preferred. A cardiovascular workout is attainable in a variety of ways, whether by performing high- or low-impact, wheelchair or step aerobics. Other aerobic activity includes walking, treading water, swimming, rowing, dancing and water activities. Depending upon the activity, sighted guidance may be needed for aerobic activities.
Seated Exercises
Blind people can still increase fitness levels even if they happen to use a wheelchair, notes Lieberman. Wheelchair exercises can increase range of motion, strengthen muscles, improve balance and provide an aerobic workout. Exercises can be done in either a group activity or in a home setting. Taking a local community center class can provide socialization and fitness, and exercise videos targeted for seated fitness are also available for those with low vision.
Adapted Activities
Many activities enjoyed by sighted people can be altered for the blind person. Basketball can be played with sounds being used to signify events, for instance. Bells can be attached to the hoops or placed behind the boards, according to Worchester Technical Institute. Tandem or duo bicycling with a sighted person can provide socialization and exercise, according to the American Foundation for the Blind. The sighted person is responsible for steering and guiding the bicycle.
Stress-Relieving Activities
Stress can play a significant role when dealing with blindness. Certain fitness activities, such as yoga, provide relaxation. In addition to relaxation, yoga strengthens muscles, increases range of motion and can be used in weight management, according to Lieberman. Exercise can also decrease bouts of depression, improve self-image, increase self-confidence and improve an overall mental outlook toward life, according to the American Heart Association.
