Just as individuals without a disability gain significant health benefits from regular exercise, such as controlled weight, increased strength and lowered risk of disease, so do individuals with a disability. Whether you are wheelchair bound, have a spinal cord injury or another disability, there are exercises that can work for you. A physical therapist may be able to help you determine what exercises are right for your specific condition, so see your physician or therapist to create a workout routine.
Aerobics
Doing moderate- or vigorous-intensity exercise when you are disabled is often difficult, depending on your condition, but is it beneficial to your health. If you are wheelchair bound, simply pushing your wheelchair for 30 to 40 minutes is enough. You can also play wheelchair sports such as basketball. People with other conditions may be able to swim, use a stationary or recumbent bicycle or take walks. Disabled World states that adults need at least 30 minutes of moderate activity five days a week or more.
Muscle Strengthening
Having strong muscles increases your ability to perform tasks that may currently be difficult, such as transferring from your bed to a wheelchair, and even helps fight depression. Use resistance bands to perform leg and arm extensions, shoulder rotations and other exercises. Light hand weights can also be used to build muscles in the arms, shoulders and back. Start with light weights of around 2 lbs. and gradually work up as you get stronger. Do three sets of 12 exercises, and make sure to rest in between each set.
Flexibility
Stretching can provide improved flexibility, which allows your body and joints to move to their maximum capacity and also increases blood flow to your muscles, according to the Mayo Clinic. With an injury or disability, allowing your body to perform at its best is important for everyday functions and for increasing your ability to perform other aerobic or strengthening exercise. To prevent injury when stretching, see your doctor before beginning any new exercise to find out what stretches are appropriate for your condition.
Nerve and Muscle Stimulation
Journey Forward, a rehabilitation program for people with spinal cord injuries (SCI) states that people with SCI or other disabilities may find that electrical nerve stimulation and movements that affect the nervous system can increase muscle strength and performance. These types of exercises and techniques are carried out by a physical therapist. In Functional Electrical Stimulation, an electrical current to make the muscles contract stimulates nerves throughout the body. This technique allows muscles to work and grow in mass.
References
- Disabled World: Exercise Information of Disabled Exercises
- American Heart Association: Exercise (Physical Activity) for Older People and Those with Disabilities
- Disabled World: Wheelchair Exercises and Fitness
- Mayo Clinic; Stretching: Focus on Flexibility; Mayo Clinic Staff; February 2011
- Journey Forward: Our Program
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