Accessible Fitness: Stay Active with Disabilities Beyond the Gym

While your body may be different from someone else’s, one thing you have in common with the rest of the world is the need to exercise and stay active. The good news is that there are many different ways to stay fit, regardless of your body or situation, and you don’t necessarily need to go to the gym to do them. Here are some tips and helpful exercises that you can try to be your best self.

First Steps To Consider

While a disability may make you think differently about how you exercise, remember that there are ways to stay fit, and doing so is extremely important. Activity keeps your heart pumping and helps you to maintain a healthy weight. Plus, exercise strengthens your immune system, which is necessary to avoid serious illnesses and health issues.

Before you get started, it’s wise to speak to your doctor. Your physician will discuss your disability and the exercises and movements you should avoid to prevent harm. They’ll also advise you on how often you should be exercising and may urge you to do more than you’re doing now. Many physicians recommend moderate exercise of at least 150 minutes per week, including brisk walking, yoga, and lifting light weights.

If you do have a wheelchair or you have limited mobility, and you know that getting around a gym will be tough, then create a plan to work out at home instead.

A garage creates the perfect place for workouts, so clear out the clutter, make space, and try some of the many exercise routines that can work for you, including those that focus on upper body strength. Depending on your mobility, you can also do many exercises without equipment, like lunges and crunches. Lay down a mat in your garage so you’re comfortable. Have someone help you get your equipment in the right place so you don’t need to strain when it comes time for your workout.

Exercise In A Way That’s Right For You

There are various types of exercise that you should add to your regular routines to stay active and fit, including those that prioritize aerobic exercise and cardio, since they keep your heart rate in check and help with weight management. Remember to know your limitations when running or moving, and start slow. Always take the time to stretch and warm up before every workout.

If you have limited mobility, you can still get more than enough exercise by getting in a pool. Swimming puts less pressure on your joints and you’ll have more freedom of movement. Try to get in the water a few times per week and you could improve your strength, balance, and overall health.

Having diabetes or living with obesity does not sentence you to a life without exercise. In fact, movement is essential to stabilize your blood sugar levels and blood pressure. Consider weight-bearing exercises like walking and climbing the stairs, where your body weight is the resistance. Water-based activities also make it easier to move and exercise when you are experiencing obesity.

Folks with vision disabilities can also get activity without going to the gym. You can walk on a treadmill or ride a stationary bike in the comfort of your home. You can also lift weights for muscle training and practice yoga with a friend to improve your balance.

Exercise In A Wheelchair

There are also many ways for wheelchair users to stay active. While many gyms will have equipment that is adapted to wheelchairs, you can do exercises at home as well. You can buy an apparatus that will allow you to do pull-ups to build up your back muscles and use resistance bands for arm strength.

You can also get cardio exercise while in the chair with a few unique moves. One of them is punching the air, which will keep you active and get your heart pumping. If you’re interested, consider joining a local group that does wheelchair sports like basketball and volleyball. There are even competitions that will give you a reason to stay active while you train.

It’s also essential to include bone-strengthening activity to conserve your tissue and reduce the risk of fractures. To do that, focus on weight-bearing and strength training exercises. A great exercise is sideways shifting, where you can sit on the end of a bed with your legs hanging off like you’re in a chair. Then, put your hands on the bed and shift left and right slightly. It’s an easy way to work on your bones and muscles.

Conclusion

There are many ways that you can stay active, build muscle, and burn fat, regardless of your disability. Whether you work out at home or a local pool, do what you can to stay fit, and you’ll live your best life.

About Charlie Fletcher

Charlie Fletcher has written 31 posts in this blog.

Charlie Fletcher is a freelance writer from the lovely “City of Trees”- Boise, Idaho. Her love of writing pairs with her passion for social activism and search for the truth. You can find more of her work by visiting her portfolio at charliefletcher.contently.com.