For people with disabilities to be healthy, they need to exercise. This is important, not only because it improves their mood and energy level, but also because physical activity helps fight chronic diseases such as heart disease, diabetes, and cancer.
However, many disabled people are reluctant to start an exercise program due to social stigmas. This is a shame.
1. Chair Pushups
If you are confined to a wheelchair, there are several exercises that you can do to increase your strength and cardiovascular fitness. Chair pushups are a great exercise to practice, as they help you strengthen your chest muscles and can be completed from the sitting position.
To perform a chair push-up, perch your bottom at the front edge of the seat with your feet flat on the floor behind your knees. To push yourself into a standing position, tilt your upper body forward. Then slowly lower your body back into the seated position.
This is a moderate push-up variation that’s perfect for those who are looking to improve their core strength or who haven’t done them in a while. It’s important to engage your core and allow your entire body to move down, iFit trainer Mecayla Froerer told FitOver50.
2. Leg Lifts
A leg lift is a device designed to help people with mobility problems move their legs. They are available in many styles and can be used by people of all ages.
They can be used for many purposes, including dressing and getting in and out of cars. Some are specifically designed for people with hip injuries, surgery or arthritis.
The best ones are lightweight and durable, allowing users to enjoy the benefits of being mobile in their own home again. Health Products For You carries a wide range of leg lifters with strap from top manufacturers such as SafetySure and Essential Medical.
A simple strap that wraps around the hand and has a stiffened loop that slides over your foot to control movement is the most common leg lifter. An electric device is available that attaches to your bed frame and raises a platform by a right angle. This elevates your legs to a horizontal position with the mattress.
3. Cycling in a chair
Chair cycling is a simple, yet effective, exercise for disable. It’s a three-minute workout that works your legs, hip flexors, abs and lungs and can help you de-stress from your day.
Because it improves muscle strength, coordination, and balance, cycling is one of the most beneficial forms of exercise for people with disabilities daycare brisbane . You can also get outside for a short time and enjoy the fresh air.
Bill Forward, an Australian husband developed a bicycle that allows him and Glad to ride on a bicycle. This three-wheeled bicycle combines the functionality of a wheelchair and a regular bicycle.
4. Arm Exercises
Arm exercises are a great exercise to increase strength and stability. They can also reduce shoulder strain and pain.
There are plenty of easy-to-do arm exercises that you can do while sitting in your chair or on a bed. These workouts will improve strength in your upper body, and are ideal for disabled people who want to get in shape.
Chest Press: Wrap a long resistance band around your back and grab one end with one hand. Slowly return the band to its original position by pulling it forward until tension is felt.
Tricep Extensions: With one disability services melbourne in each hand, raise both arms above your head. Then, bring your arms down behind your head so that the dumbbell is at your side.
You can try a few variations to increase the intensity of this exercise, or to make it easier for you to complete. For best results, do this exercise a few times a week and increase weight or reps as you progress.