Can I Lose Weight If I Can't Stand Or Walk For More Than 5 Minutes?

People who are disabled or who have limited mobility face the same requirements for weight loss, although the challenges are different. Weight loss requires using more calories than you consume. A healthy weight loss plan involves a combination of increased physical activity and a diet that provides sufficient calories and nutrition for you to reach a healthy weight. Exercise is an option for people who cannot stand or who can only walk for brief periods. You can lose weight by controlling your diet and modifying physical activity and exercise routines to fit your capabilities.

Challenges And Resources

Weight loss success requires a commitment to lifestyle changes. Consistency is more important than any challenges you may experience because of physical limitations. Planning can help you anticipate and overcome the challenges. Resources such as physical therapists, rehabilitation centers, dietitians and referrals from your doctor can connect you to people who can help you design a plan to achieve your weight loss goals.

Diet And Nutrition

Your diet should include foods from all the major food groups, which are fruits, grains, vegetables, lean protein sources, low-fat dairy products, and nuts and seeds. You are more likely to stick with a balanced, nutritious diet that offers you a variety of foods that easy to find and prepare. Your doctor can provide a limited calorie diet plan based on your needs. Resources such as the MyPyramid.gov website can help with meal planning and learning how to maintain a healthy diet while trying to lose weight.

Physical Activity Guidelines

The Physical Activity Guidelines for Americans, published by the U.S. Department of Health and Human Services, recommends that adults engage in at least 150 minutes weekly of moderate aerobic physical activity. The guidelines also recommend strengthening activities that involve your major muscle groups on two or more days per week. The guidelines recommend that adults with disabilities should avoid becoming physically inactive and follow the adult guidelines, if possible, or commit to the level of physical activity your abilities allow.

Modifications

You can build more opportunities for movement into your day by planning light activities, such as household chores, gardening or other activities that you can perform while sitting. You can engage in several short periods of physical activity during the day instead of lengthy or strenuous activities. For instance, you can perform aerobic activities in 10-minute sessions spread throughout the week. You can also Identify the times of day when you have more energy and schedule activities such as meal preparation or exercise during that time.

Your doctor or a physical therapist can provide information about exercises designed for people in wheelchairs or for the elderly to perform while seated. The University of Iowa Health Care provides an aerobic exercise plan for the wheelchair-bound that includes stretching for warmup and sitting pushups performed by using your arms to raise yourself from a chair. Perform leg lifts while seated in a chair or use light weights to build muscles in your arms.

Tips And Warnings

Talk to you doctor before starting a diet or an exercise program. Keep a journal to write down what you eat and record your exercise and physical activity. You can share the journal with your health care team to help fine-tune your weight loss plan.