Although the disabled are at a disadvantage in terms of staying fit, there are still many aerobic available for people with physical handicaps. Disabled people who have the use of their legs can participate in a range of activities that might include walking, swimming or pool exercises and cycling indoors on a stationary bike or outdoors. Those who are confined to wheelchairs have fewer options. However, there are a number of available aerobic activities, ranging from shadow boxing to pool exercises to vigorous upper body exercise with resistance bands.
Boxing
As medical doctor and fitness trainer Jacques Courseault explains at the Dr. Gourmet website, disabled people have a good deal of strength in their torso and arms, even if their legs are not functional. There are a number of ways to box to achieve an aerobic workout. You can buy a boxing exercise DVD, punch away on a mobile punching bag or simply punch the air continuously for 20 to 30 minutes to obtain such aerobic benefits as strengthening your heart, reducing blood pressure, helping prevent diabetes, controlling your weight, toning muscles, reducing stress and helping prevent depression.
Swimming and Water Aerobics
Getting in the pool is excellent exercise for almost all disabilities. If you have arthritis, the water soothes and loosens your joints. In addition, the water's buoyancy allows you to swim or exercise with low or no impact on your body. If your legs aren't functional, you still might be able to swim if your torso and arms are strong, with or without the aid of a flotation device. Always swim or exercise in a pool with a lifeguard or a partner to watch you if you need help into the water or with getting into or out of the pool.
Aerobic Resistance
Courseault recommends using lightweight resistance bands in a rapid manner for aerobic exercise. To pump up your heart rate and loosen your joints, perform resistance exercises with a "one second up" and "one second down" rhythm. You can do a full upper body aerobic workout by performing a number of different movements with the bands for 20 to 30 minutes.
Considerations
Aerobic exercise is particularly important for people in wheelchairs. Former University of Texas at Austin student Chris Stanford, wheelchair bound since 1988, explains that people confined to wheelchairs are at much greater risk for diabetes, obesity and heart disease. Stanford at UTA students are working on a virtual treadmill for the disabled the resembles a video arcade game and offers an aerobic workout for people whose legs are not functional.
References
- Disabled World: Aerobics Exercises for Seniors and People with Disabilities
- Dr. Gourmet: How to Exercise with Weak or Disabled Legs; Jacques Courseault, M.D.
- Science Daily: Aerobic Exercise for the Wheelchair-Bound; September 2008
- UW Medicine Orthopaedics and Sports Medicine: Water Exercises; January 2005
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