People dealing with physical disabilities can still benefit from exercise. Exercise improves cardiovascular health, aids weight control, reduces stress and can help improve flexibility and relieve pain. Consult your doctor to determine the level of exercise that is right for you. A physical therapist or a trainer who works with physically handicapped people can prescribe exercises that are particularly beneficial.
Accommodations
You can adapt specific exercises to accommodate your handicap. For example, a person confined to a wheelchair who still has use of the upper body can lift weights but will focus on upper-body exercises, such as shoulder presses and arm curls. If a lack of hand strength makes lifting weights impossible, you can swim or learn yoga. Assistive devices, such as props and braces, can be used to adapt exercises. For instance, people who are less flexible use towels and blocks to aid them in doing yoga moves. You will also need to adapt your workout sessions to your energy levels. If exercising for an hour leaves you too fatigued, try a 30-minute workout. Instead of working out every other day, try resting two days between workouts. Start slowly and build up to longer and/or more frequent workouts as your stamina improves.
Safety First
Always consult your physician before you begin a workout. If you take medications, study any side effects, such as dizziness or sensitivity to overheating, that may interfere with working out. You may need to wear a brace to protect vulnerable parts of your body, such as your back or weak joints. Drink plenty of water before, during and after exercise sessions to stay hydrated. Do as much as you can but don’t overdo it or risk injury.
Try a Class
Ask your local hospital or rehab center about exercise classes geared to people with your disability. You might discover a seated yoga class, aerobics for arthritis sufferers or wheelchair weightlifting. If you don’t find a specialized class, look into integrating a class at your local gym. For instance, some wheelchair users could use a hand cycle in a stationary cycling class. You could sign up for a water aerobics class or work out with weights on a pulley machine that accommodates a wheelchair or walker.
Take Up a Sport
Joining a sports team encourages regular exercise and expands your social network. From wheelchair basketball leagues to Beep Baseball for the blind, handicapped sports teams exist in many areas. Visit a local rec center to see what is available. If you don’t want to commit to a team, consider solo sporting activities, such as golf, swimming, recumbent cycling or other sports that you may be able to adapt to your handicap. If you live near a ski area, ask about adaptive ski programs, which teach handicapped skiers to navigate the mountain with adaptive equipment.
References
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- The National Center on Physical Activity and Disability: Exercise Tips for Power Mobility Device Users; Jim Rimmer; September 2009
- The National Center on Physical Activity and Disability: Medications, Disability and Exercise; Jennifer Green; February 2011
- The National Center on Physical Activity and Disability: The Challenges of Injury and Disability; Kerry A. Wiley; 2011
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