Regular exercise is essential in maintaining an overall healthy lifestyle, no matter which disability you may have. By utilizing a regular fitness routine, you can increase your flexibility, strength, and even mobility. Regular cardiovascular activity also aids in maintaining a healthy weight, as well as lowering blood pressure and increasing blood flow to the brain.
We suggest that you consult with a healthcare professional before performing any exercise, as anyone with a disability should understand how their disabilities affect their ability to do physical activity. Healthcare professionals understand specific disabilities and will let you know which exercises are best for you.
Questions to ask your doctor:
1. How much time can I spend exercising each week?
2. What type of exercises can I do?
3. What type of exercises should I avoid?
4. When should I take my medication during the day if I am active?
You can also consult with a personal trainer that specializes in disability exercise who can give you a specific plan as well as help you every step of the way. Studies show that physical activity is done safely when the program is customized to an individual’s abilities.
It is recommended that every person gets 150 minutes (2 hours and 30 minutes) of moderate intensity or 75 minutes ( 1 hour and 15 minutes) of intense aerobic exercise per week. It is best if you split this time into 10 minute episodes throughout the week, letting your muscles rest in between. With any exercise, always remember to start slow and gradually work up to faster speeds and heavier weights. Make physical activity a part of your daily routine in order to build muscle and see results. Focus on short term goals at first, such as reducing stress and improving your mental health rather than weight-loss, since it can take a while to see a significant change.
Types of exercise for disabled people:
Resistance training: This type of exercise in particular utilizes resistance bands as a way to build and tone muscle. You wrap the band around a firm object, such as an arm of a wheelchair, and pull the band the opposite direction in sets of 12.
Strength training: This type of exercise requires dumbbells or free weights and the subject will perform a series of lifting motions in sets of 12. If you have a disability that limits your mobility in your legs, place your focus on your upper body. The same goes for if you have an upper body injury, you should focus more on exercising your legs.
Cardiovascular Exercise: Cardio speeds up your heart rate and increases your endurance. For anyone with limited mobility, water aerobics tend to be the best way to raise your heart rate without causing muscle or joint discomfort.
By adding these exercises into your daily routine, you will build your muscles and flexibility to be able to perform daily tasks. Exercising these key muscles will make you able to transfer to and from your wheelchair and carry objects with ease, as well as have better mobility overall.
Along with the physical benefits of daily exercise, any type of physical activity will benefit and improve your mental and emotional health as well. The effects of exercise can ease depression, relieve anxiety and stress, and improve your overall well-being.
If you are disabled and not getting the Social Security Disability payments you deserve then contact us today and we can help.