A physical disability does not mean you cannot lead a healthy, active life. Maintaining your health by staying active provides miraculous benefits to the body. For those experiencing physical disabilities, it can aid in overall wellness such as mental health, muscle strength, and mobility. If you are new to physical therapy or a seasoned learner, this blog aims to provide exercise ideas, adaptive sports options, and lifestyle tips for those with physical disabilities.
Individuals with physical disabilities can experience barriers to proper physical exercise. Less than half of U.S. adults with serious difficulty walking or climbing stairs (mobility disability) report engaging in aerobic physical activity. However, engaging in exercises that are right for your body will inevitably benefit you in the long run.
For example, one of the benefits of staying active is an improvement in your physical abilities, such as increased muscle strength, flexibility, and cardiovascular health which all reduce your risk of secondary health conditions! Besides physical benefits, there are also mental health benefits. It is thought that daily movement and exercise can reduce stress, improve moods, and boost self-esteem. Who doesn’t want that? Whether or not it’s the added physical or mental benefit, movement no matter what form is the key to a better quality of life.
Now let’s talk about adaptive exercises. We’ve compiled and categorized a list of adaptive exercises to improve your muscular strength and flexibility:
For Those in Wheelchairs:
- Arm and shoulder exercises: Resistance band exercises, seated rows, shoulder presses.
- Core strengthening: Seated twists, side stretches, and isometric holds.
- Cardiovascular exercises: Chair cardio routines, rowing machines, or swimming for those who can access a pool.
For Those with Upper Body Access:
- Seated or modified push-ups using the arms to push against a stable surface.
- Dumbbell or water bottle lifts.
For Overall Strengthening and Flexibility:
- Resistance bands for targeted muscle strengthening.
- Yoga or stretching routines adapted for wheelchair users or those with limited mobility.
While these at-home exercises are great to incorporate into your everyday routine, utilizing your local resources can also improve your physical health and fitness. Consider joining a local adaptive sports league such as wheelchair basketball, hand cycling, rowing, or seated volleyball. You can also check out inclusive fitness programs and gyms offering adaptive fitness classes. If you’re unable to find any of those options in your area, locate a store or supplier with adaptive sports equipment so that you can do it on your own and maybe even get others involved!
As much as movement is essential, so is nutrition. And while that is not the focus of this blog post, it is worth mentioning. A well-balanced diet can help provide the energy levels needed to fuel those adaptive exercises. In addition, proper nutrition can aid in muscle development and growth.
Another area worth mentioning again is mental health, which is closely affected by physical health. Instead of viewing exercise as an improvement to physical appearance, consider it an improvement to your overall well-being. Furthermore, joining adaptive exercise groups will help you foster social connections and build community. When you are at ease, your body is also.
Disability does not have to define ability. Everyone can be active and healthy in a way that suits them best. Take this blog post as a motivating message to join adaptive groups, add new exercises to your daily routine, and embrace regular movement to improve your daily life.
Check out these local resources from inclusive community events and classes to adaptive sports teams:
Inclusive Community Event Calendar: https://www.heartsc.org/community-calendar
Adaptive Outdoor Expeditions: https://adaptiveexpeditions.org/
Adaptive Sports Leagues: https://www.coastaladaptivesports.org/
References:
https://www.cdc.gov/ncbddd/disabilityandhealth/pa.html
https://www.cdc.gov/ncbddd/disabilityandhealth/features/physical-activity-for-all.html