Everyone benefits from physical activity, yet many people with disability do not get enough. This could put their health in jeopardy.
This review seeks to fill the research evidence gap for physical activity among disabled children and young people, their parents/carers, healthcare and social care professionals, as well as representatives from several disability and sport organisations. It was co-produced with disabled individuals, their parents/carers, health and social care professionals, as well as various disability and sport organisations.
Strengthening Exercises
Strengthening exercises are physical activities that help people maintain muscle mass and bone density, improve balance, and reduce falls. Furthermore, strengthening exercises may slow the rate of bone and muscle loss in older adults.
Individuals with mobility limitations and disabilities should aim to do strengthening exercises two or more days a week, targeting all major muscle groups such as the legs, hips, back, abdomen, chest, and arms.
The intensity of an exercise session can differ between sessions. While some of these exercises can be done at home with resistance bands, it’s better to visit a gym that has equipment tailored specifically for wheelchair users.
In addition to weight and resistance training, other forms of physical activity for disabled individuals include variations on swimming, cycling, walking and water aerobics. These are often more beneficial for people with mobility issues since they increase heart rate and build endurance. Furthermore, these activities may reduce muscle aches and joint pains.
Aerobic Exercises
Aerobic exercises, which use oxygen in your muscles to burn fat, are an excellent way to enhance health and fitness. Not only that, but they can also lift your mood as well as reduce the risk of heart disease, stroke, diabetes, cancer and other health conditions.
The Centers for Disease Control and Prevention (CDC) suggest that adults get at least 30 minutes of moderate-intensity aerobic physical activity or 150 minutes of vigorous-intensity aerobic physical activity each week. Combining both types is most beneficial.
Aerobic exercise not only increases your breathing, heart rate and blood pressure but it also boosts metabolism – this means your body uses more energy for activities you do.
If you are disabled, there are plenty of ways to incorporate aerobic exercise into your life. For instance, using a wheelchair allows for low impact routines like chair-marching, rowing in a chair or swimming; on the other hand, higher impact activities like jogging or cycling in your chair are also possible.
Flexibility Exercises
Flexibility exercises improve balance, range of motion and reduce pain or stiffness in joints. They also increase blood circulation and nutrient supply to joints.
Many of these stretches can be done while sitting in a chair and are an effective way to increase your flexibility. Try things like bicep curls, hip and shoulder rotations and head rolls for added benefit!
Balance Exercises
Balance exercises are an excellent way to improve your balance and decrease the likelihood of falling. They also build strength in your legs and core.
Exercises can range from standing on one leg for a few seconds to more challenging poses like yoga. You don’t have to do these every day or every week; they just need some consistency! melbourne disability services
People with disabilities may be more prone to falling if they have weak balance, which could leave them with back pain and other problems.
To help prevent falls, older adults should do balance training three or more days a week for 45 minutes. They should do these exercises in a secure environment with either their partner or support person present.
To improve your balance, try these easy seated exercises. For a more challenging challenge, stand on a stability ball or use an exercise band looped around both ankles.
Flexibility exercises improve balance, range of motion and reduce pain or stiffness in joints. They also increase blood circulation and nutrient supply to joints.
Many of these stretches can be done while sitting in a chair and are an effective way to increase your flexibility. Try things like bicep curls, hip and shoulder rotations and head rolls for added benefit!
Stretching exercises should be performed three times daily for at least six minutes each. Always stretch to the point of discomfort but never pain.
Balance Exercises
Balance exercises are an excellent way to improve your balance and decrease the likelihood of falling. They also build strength in your legs and core.
Exercises can range from standing on one leg for a few seconds to more challenging poses like yoga. You don’t have to do these every day or every week; they just need some consistency!
People with disabilities may be more prone to falling if they have weak balance, which could leave them with back pain and other problems.
To help prevent falls, older adults should do balance training three or more days a week for 45 minutes. They should do these exercises in a secure environment with either their partner or support person present.
To improve your balance, try these easy seated exercises. For a more challenging challenge, stand on a stability ball or use an exercise band looped around both ankles.
