As we are constantly being reminded from all angles, to be healthy you need to eat the right foods and exercising. That is all well and good for people without disabilities who are jogging or doing aerobics routine, but what about those who can not?
As we are constantly being reminded from all angles, to be healthy you need to eat the right foods and exercise. That’s all well and good for people without disabilities who are jogging or doing aerobics routine, but what about those who can not due to being in a wheelchair, you may ask? Well, the good news is that it is simple enough to perform without moving your legs if you know how.
Exercise for people with other mobility restrictions, such as a broken leg or foot or a condition that limits their ability to move is just as important. If you have one, the most important thing to remember is not to put the injured part of your body under any undue stress, injury to prevent further damage. Your doctor will be able to advise you on what would be best for you with your personal circumstances.
One of the biggest challenges to starting an exercise routine for most people is the motivation and fear.
These mental barriers can seriously deter many from undertaking any strenuous exercise, regardless of whether they have mobility. If you are concerned about the exercise in a gym with other people around, do your exercise at home. For those who think it will be very difficult to exercise, start slowly, doing a little at a time, and then gradually increase the amount of time you spend exercising. This should help overcome the “lock” that may have to exercise.
Working in a wheelchair
The main types of exercise are best for people in wheelchairs are those that include cardiovascular routines and flexibility. These not only improve your overall fitness, but also help relieve or prevent bedsores from forming, which is a common problem among those who have to sit all the time. These exercises also help your posture and can help relieve back pain.
It is possible to do “aerobics chair”, a series of repetitive movements that can be done from a chair. Aerobics increases your heart rate and helps burn all those excess calories. Any form of exercise that is repetitive is useful, and repetition is a common factor of any strength training. By doing things repetitively, you can loosen your joints quite well.
While running, jogging and walking may be out of the question, many people with mobility problems find it easier to exercise in the water. This is because water has the ability to support your body, and the risk of injury to joints and muscles is greatly reduced. Strength training focuses heavily on the upper body for those in wheelchairs, but it can also improve your overall fitness.
Doing away with limited mobility exercises to train: Do not lose your motivation
One of the best tips to start exercising is to choose an activity that is enjoyable. The more you enjoy, the more likely you are to continue with it, finding a tedious task. Start with small goals are achieved, and then gradually increase the amount of time you are exercising and the type of exercises. It’s a good idea to have fixed with respect to the time of day to be a routine exercise. If for example, you decide you are going to exercise every day at 8 in the morning, it is likely that the schedule is maintained.
If you happen to miss a few days or even weeks of your exercise routine, not too discouraged because it takes about a month to develop the habit of exercising regularly.
No well be too hard on yourself, just get back into it and start over.
Some people find it boring and less motivating to exercise alone, so try to find a “buddy” to practice with. You can even do while you are sitting in front of the TV, or try playing music.
Strength training for the upper body can be practiced in many different ways, when we are in a wheelchair. The use of weights, like dumbbells, or whatever you have in the house which is a healthy weight like a sack of flour or canned food can greatly enhance the performance. Another option is the use of resistance bands, which can be connected to anything like a door handle, furniture or even a wheelchair. These are great for rotations of shoulder, arm and leg extensions.
Many gyms today have programs designed specifically for people with disabilities. Some even have yoga classes are suitable for those on a chair. This is not something that you should perform at home for yourself when you first start out however; it is safer to learn in an environment with a professional to guide you. Doing yoga helps increase your range of motion and flexibility.
It is important to stretch your muscles and joints regularly throughout the day, every day. When you are confined to a wheelchair every day, if you do not use these muscles can become stiff and atrophied. For those who suffer from severe pain, stretching also it helps relieve pain severity.
Common sense should tell you that under no circumstances should you exert an injured body part. This may further aggravate the injury, especially if there is a joint, bone or muscle injury. You must take your health care professional before beginning any exercise at all. Also, if you start suffering from sudden pain, chest pain, dizziness, shortness of breath or irregular heartbeat and stop what you’re doing immediately and call for help. The purpose of the exercise is to improve your health, not make things worse!
People may have reduced mobility for any number of reasons, and for many, it is a temporary problem. For others who are less fortunate, the problem of mobility may be permanent. Those in wheelchairs can develop a whole series of complications due to lack of movement, so it is especially important to exercise as much as they can for them.