Exercising with a disability may seem difficult; however, today's society is more capable of providing exercise services to disabled people than ever before. The UK's National Health Service (NHS) reports that approximately 50 percent of wheelchair users die from cardiovascular problems. The chances of heart and lung problems can be controlled or prevented with regular exercise in moderation. Some doctors argue that it is even more important for disabled people to discover an exercise regime that helps them be active, get out in the community and release endorphins. Learn how to exercise with a disability.
Method 1 of 2: Disability Exercise Preparation
1Ask your doctor for exercise restrictions or recommendations. Some exercise can exacerbate certain conditions, while others can be extremely helpful. For example, water exercise is often recommended for sufferers of fibromyalgia.Ad
2Seek the aid of a physical therapist before starting to exercise on your own. Good form is especially important for people who already have a disability. A physical therapist, whether prescribed by your physician or not, can tailor an exercise regime to your condition.
3Hire a helper. Depending upon your disability, this could be a personal trainer, a physical therapist, a physical therapy aid or a nurse. This person can take the doctor and physical therapist recommended exercises and make sure that they are being done properly and safely.
4Look for disability exercise support groups or start one yourself. They may be available through local hospitals, clinics, gyms or community centers. Search online and on community boards, or put out a flier and see if there is a need in the community.
- If you do find you have a number of other disabled people who want to start an exercise group, contact local pools, gyms or community centers to see if they would be interested in holding classes. This route will not only help your fitness, but also help other people in need.
5Consider getting a gym membership. Look for a gym that has a pool, personal trainers or aides and disability access. This may be the most cost effective way to get a workout.
6Set short term and long term goals. A short term goal may be to swim for 15 minutes at a time 3 days per week. A long term, lifestyle goal may be to get 20 minutes of some exercise every day.
Method 2 of 2: Disability Exercise Options
1Try a combination of aerobic exercise and strength training. Aerobic exercise works your heart and lungs, and could be as simple as walking, pushing your wheel chair or light swimming. Strength training usually includes the use of small weights or resistance bands to improve your muscle strength and bone density.
2Consider water exercise. People with spinal problems, nerve problems or an inability to use limbs will find the added buoyancy of the water to be helpful. Try to find a class that can help you to lead the exercises or exercise with a helper and a water belt.
3Look for a disabled sports league or team. Common sports leagues include basketball, tennis, track and field, football, boccia, soccer and swimming. This form of exercise allows you to help your cardio fitness and also to fit in as part of your team.
4Include non-structured exercise. Health and fitness are only achieved when you are leading an active life, so make this part of your long-term goals. If you commute by walking or wheelchair use or you clean your own home, these are exercise as well, so give yourself credit for increasing the activity in your life.
5Exercise in moderation. People who have disabilities do not want to suffer from muscle tension from overwork. Start with 10 minutes per day and work up to 30 minutes or more.Ad
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- Drink plenty of water before, during and after exercise. If you are starting a new exercise regime, plan to increase the water you drink by 16 to 64 oz. (.5 to 1 l) every day.
- Stop exercising immediately if you feel extra pain, discomfort, dizziness, nausea or other extreme side effects. In some cases, medication can interact with exercise.