When you walk with a cane, physical exercise can seem like it's out of your grasp. But a walking limitation shouldn't pose limitations on your physical health. You can employ seated exercises, use certain forms of gentle exercise and even use your cane as a tool to help you keep your body flexible, strong and healthy. Ensure that you have an aid or other helper nearby in case of a sudden injury or fall.
Shoulder Exercise
When you back or chest feels cramped, a quick stretch using your cane can help relieve soreness. Stand, if possible, or sit in a steady, hard-back chair. Place the cane behind your back and grasp it with both hands at hip-level. If possible, straighten your elbows and press the cane downward for the best possible stretch. Try this stretch both before and after to exercise to help maintain range of motion and relieve sore chest and back muscles.
Walking Routine
A short walk around the block offers a myriad of benefits, including an improved mood, cardiovascular activity and flexibility maintenance. Invite a friend or family member to come along so you have a steady hand to lean on, if necessary. Otherwise, walk whenever possible, as it will help you maintain your muscle tone and strength, which you need for day-to-day activities.
Water Aerobics
If walking on solid ground requires the use of a cane, you may be an ideal candidate for water aerobics. The water effectively cushions the impact between joints and the hard ground, which can help stop the pain often associated with conditions such as arthritis or limited movement. If you simply cannot walk without your cane, you can use walking aids in the water to help support you. Water aerobics for the disabled usually consist of low-impact activities, such as walking in the water, pushing the water with your hands and knee lifts in the water.
Tai Chi
A 2011 study by the University of California-Los Angeles describes the benefits of tai chi, specifically for the elderly. Subjects who participated in a tai chi regimen reported improved mood, lessened anxiety and better overall quality of life. Tai chi can be practiced from a seated position, and is beneficial for any disabled person who needs a cane to walk. The "Flower Bud Opens" position starts in a seated position with your hands together in front of you. Inhale and slowly press your hands forward, sweeping them away from your body and ending with your hands straight on either side of your body and your hands pressing backward.
References
- Disabled World: Exercise Information on Disability Exercises
- "Arthritis Today"; Water Walking 101; Camille Noe Pagan
- UCLA Health; Tai Chi Beats Back Depression in the Elderly, Study Shows; Mark Wheeler ; March 2011
- Disabled Sports USA; T'ai Chi: An Effective Exercise Program for Absolutely Everyone; Cynthia W. Quarta
Member Comments