Exercises & Weight Loss For Disabled People

To safely lose weight, you need to create a calorie deficit by ingesting fewer calories than you burn. For an able-bodied person, finding the right balance between diet and exercise can be a challenge. When you have limited mobility, or another type of disability, the challenge of losing weight may be daunting. You can, however, use some techniques to reduce calorie intake and improve your activity levels.

Diet

If you are housebound or unable to partake in many leisure activities, you may sometimes eat out of boredom. In her book "The Volumetrics Eating Plan," researcher and nutritionist Dr. Barbara Rolls introduces a weight loss plan based on eating more rather than less. Rolls says you do not need to relinquish food to lose weight. She advises swapping high-energy-dense foods such as bagels and cheese for low-energy-dense foods like fruit and salads. You can eat these foods in large quantities without weight gain. Rolls found in her research that when dieters ate a healthy salad or vegetable soup before main meals, by the end of the meal they consumed around 12 percent fewer calories.

Water

An easy way to burn calories and accelerate metabolism is to drink plenty of water. The Journal of Clinical Endocrinology and Metabolism published a study in 2003 that found participants who drank 64 ounces of water a day burned around 95 calories more than when they drank inadequate amounts. Drinking water before a meal can also help curb your appetite and induce a feeling of fullness. If you have difficulty moving around the home, ask your caregiver to leave a bottle of water next to your chair for easy access.

Swimming

Graham Burns, a London gym instructor with limited mobility, says some gyms have machines that can be used by wheelchair-bound people. He also recommends swimming if you are able to get to a pool; it is a heart-healthy aerobic exercise that will increase strength and does not put stress on joints. Swimming at a leisurely pace for one hour will burn around 415 calories an hour.

Strength Training

Lean muscle tissue burns calories even when you are at rest, so build muscle through strength training to increase your metabolism. You can strength train your arm muscles from a chair. Start by using a light weight of around 3 pounds; you can always increase it when you think it has become too easy. If you do not have dumbbells, use tins of food, or plastic bottles filled with water or sand. Be sure the items you use weigh the same. Sit on a chair with your weights in your hands and palms facing the side of your body. Bring each hand up, one at a time, and turn your wrist so the palm faces your chest. Hold for a few seconds, then lower your arm. Repeat 12 times with each arm to perform one set. Start by doing one set, and when it feels comfortable, work your way up to three. Rest for a few minutes between sets.

Considerations

Before you embark on an exercise or diet program, consult your physician or caregiver. Your disability may require that you take medications that can react with certain foods or affect your ability to exercise. If you experience any discomfort during exercise, such as dizziness or nausea, stop. Drink plenty of water when exercising and wear suitable clothing.